Cornmeal Breaded Trout

4 egg whites
1/4 cup skim milk
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp paprika
1/4 tsp pepper
1/2 tsp red pepper sauce, or to taste
3/4 cup cornmeal
1 lb skinless, boneless trout fillets
1 medium lemon, quartered

In a shallow dish combine egg whites, milk, spices and pepper sauce. Whisk until frothy, about 1-2 minutes. Whisk in cornmeal until mixed. Add trout fillets and turn to coat. Spray a skillet with nonstick spray and heat till hot. Place fillets in pan and cook 2 minutes. Spray tops of fillets with cooking spray (or they will stick when you turn them), then flip fillets over and cook 1-2 more minutes or until fish pulls apart when tested with a fork. Serve with lemon wedges on side.

1 fillet=255 calories/4 g. fat/2 g. fiber