Batter Dipped Fish
["1/2 c. skim milk", "4 flounder fillets (about 12 oz.)", "1/2 c. whole wheat flour", "3 egg whites, lightly beaten", "1/2 c. bread crumbs", "1/8 tsp. paprika", "1/8 tsp. ground white pepper", "1 lemon, cut into wedges"]
["Place the milk in a shallow dish, such as a pie plate.", "Add the flounder and soak for 5 minutes.", "Dredge the fish in the flour to coat.", "Then dip in the egg whites.", "Dredge in the bread crumbs. Dip the fish in the egg whites again and then into the bread crumbs again.", "Coat a slotted broiler pan with nonstick spray.", "Place the fish on the pan, sprinkle lightly with paprika and pepper.", "Spray fish lightly with nonstick spray.", "Bake at 400\u00b0 for 12 minutes. Serves 4."]
["milk", "flounder", "whole wheat flour", "egg whites", "bread crumbs", "paprika", "ground white pepper", "lemon"]