Herbed Fish (Cooking for 2)
Recipe from
Betty Crocker
Bisquick Heart Smart® recipe! Trying to eat more fish? Adding herbs is a tasty way to savor your favorite fillets.
Servings:
2 servings
Prep Time:
15 mins
Total Time:
15 mins
Ingredients
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1/2 poundfish fillets, about 1/2 inch thicksee savings
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1 tablespoonolive or vegetable oilsee savings
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1/4 cupBisquick Heart Smart® mixsee savings
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2 tablespoonsProgresso® garlic herb bread crumbssee savings
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1 1/2 teaspoonschopped fresh or 1/2 teaspoon dried basil leavessee savings
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1/8 teaspoonsaltsee savings
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1egg white or 2 tablespoons fat-free egg productsee savings
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Directions
1.
Cut fish into 2 serving pieces. In 8-inch skillet, heat oil over medium heat.
2.
In small shallow dish, stir together Bisquick® mix, bread crumbs, basil and salt. In another shallow dish, beat egg white. Dip fish into egg white, then coat with Bisquick mixture.
3.
Reduce heat to medium-low. Cook fish in oil 8 to 10 minutes, turning once, until fish flakes easily with fork and is brown on both sides.
Tip:
High Altitude (3500-6500 ft): No change.
Nutrition information
Per serving: Calories 250 (Calories from Fat 90); Total Fat 9g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 60mg; Sodium 530mg; Total Carbohydrate 15g (Dietary Fiber 0g, Sugars 1g); Protein 25g. Daily Values: Vitamin A 0%; Vitamin C 0%; Calcium 8%; Iron 8%. Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1 1/2 Fat. Carbohydrate Choices: 1. Percent Daily Values are based on a 2,000 calorie diet.
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