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Crispy Baked Fish with Tropical Salsa
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-
Prep
20
min
-
Total
30
min
-
Servings
4
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Ingredients
Fish
-
3
tablespoons butter or margarine
-
2/3
cup Original Bisquick™ mix
-
1/4
cup yellow cornmeal
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1
teaspoon chili powder
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1 1/4
teaspoons salt
-
1
lb orange roughy or other white fish fillets
-
1
egg, beaten
Fruit Salsa
-
1
can (8 oz) pineapple chunks, drained
-
1
tablespoon finely chopped red onion
-
1
tablespoon chopped fresh cilantro
-
1
tablespoon lime juice
-
1
kiwifruit, peeled, chopped
-
1
mango or papaya, cut lengthwise in half, pitted and chopped
-
1
jalapeño chile, seeded, finely chopped
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Steps
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1
Heat oven to 425°F. In 13x9-inch pan, melt butter in oven.
-
2
In small bowl, mix Bisquick mix, cornmeal, chili powder and salt. Dip fish fillets into egg, then coat with Bisquick mixture. Place in pan.
-
3
Bake uncovered 10 minutes. Turn fish; bake about 15 minutes longer or until fish flakes easily with fork.
-
4
Meanwhile, in glass or plastic bowl, mix all fruit salsa ingredients. Serve salsa with fish.
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-
Make the fruit salsa the day before and you'll save last-minute chopping.
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 390
- Calories from Fat
- 130
- Total Fat
- 15g
- 23%
- Saturated Fat
- 7g
- 35%
- Trans Fat
- 1g
- Cholesterol
- 140mg
- 46%
- Sodium
- 1170mg
- 49%
- Potassium
- 610mg
- 17%
- Total Carbohydrate
- 37g
- 12%
- Dietary Fiber
- 3g
- 12%
- Sugars
- 14g
- Protein
- 27g
- Vitamin A
- 20%
- 20%
- Vitamin C
- 35%
- 35%
- Calcium
- 6%
- 6%
- Iron
- 10%
- 10%
Exchanges:
1/2 Starch; 1/2 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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