Cornmeal-Crusted Fish
["6 (6 oz.) fish fillets (any firm white)", "hot pepper sauce (optional)", "milk or low-fat yogurt, thinned", "light soy sauce", "yellow cornmeal seasoned with salt, pepper and paprika", "vegetable oil spray"]
["The timing of the cooking will vary slightly, depending on the thickness of the fillets."]
["fish", "pepper sauce", "milk", "light soy sauce", "yellow cornmeal", "vegetable oil spray"]