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Herbed Fish (Cooking for 2)

Bisquick Heart Smart® recipe! Trying to eat more fish? Adding herbs is a tasty way to savor your favorite fillets.

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( 11 Ratings)

11 Ratings

5 Stars 64%

4 Stars

3 Stars 18%

2 Stars

1 Stars

Member Reviews ( 3 )

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Prep Time 15 min
Total Time 15 min
Servings 2

Ingredients

1/2: lb fish fillets, about 1/2 inch thick

1: tablespoon olive or vegetable oil

1/4: cup Bisquick Heart Smart® mix

2: tablespoons Progresso® garlic herb bread crumbs

1 1/2: teaspoons chopped fresh or 1/2 teaspoon dried basil leaves

1/8: teaspoon salt

1: egg white or 2 tablespoons fat-free egg product

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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.

EXPERT TIPS

Expert Tips

Choose a mild-flavored fish for this recipe, such as cod, walleye, snapper or perch.

Fish fillets may vary in thickness quite a bit. If possible, select fillets that are about 1/2 inch thick. If you have thicker fillets, you may need to add a few more minutes to the cook time.

Serve with a kicked-up tartar sauce made by mixing fat-free mayonnaise and a spoonful of basil pesto. Garnish with lemon wedges and fresh basil.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 250
Calories from Fat: 90),

% Daily Value

Total Fat: 9g; 9%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 60mg; 60%;
Sodium: 530mg; 530%;
Total Carbohydrate: 15g; 15%
(Dietary Fiber 0g 0% Sugars 1g 1% ),
Protein: 25g; 25%

% Daily Value*:

Vitamin A: 0%;
Vitamin C: 0%;
Calcium: 8%;
Iron: 8%;

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 3 Reviews View All

Posted 2/13/2010 12:17:55 AM REPORT ABUSE spdrttn said:

Rating:

very satisfying and easy to make will make agian with a liiite rasberry vinegarette and italian bread crumbs next time.

This reply was: Helpful Inspiring

Posted 12/23/2007 8:47:42 AM REPORT ABUSE emptynesters said:

Rating:

I used this recipe for some perch and bluegill filets and it was great. Be careful not to fry too hot. I used regular cracker crumbs and just added some of my own herbs and garlic. And the olive oil is not as greasy as regular oil.

This reply was: Helpful Inspiring

Posted 5/19/2006 12:33:38 PM REPORT ABUSE Kay Yannacci said:

Rating:

This was such an easy and flavorful receipe. My husband and I are delighted to find an easy and healthful way to fix our fish. The fish came out moist and the coating was delicious without being overbearing. Was not greasy or fattening. Thank you for a wonderful way to prepare our fish. I have used various types of fish, Tilapia, cod and catfish, all have come out tasting wonderful.

This reply was: Helpful Inspiring