Bisquick Heart Smart® recipe! Trying to eat more fish? Adding herbs is a tasty way to savor your favorite fillets.
lb fish fillets, about 1/2 inch thick
tablespoon olive or vegetable oil
cup Bisquick Heart Smart® mix
tablespoons Progresso™ garlic herb bread crumbs
teaspoons chopped fresh or 1/2 teaspoon dried basil leaves
egg white or 2 tablespoons fat-free egg product
Cut fish into 2 serving pieces. In 8-inch skillet, heat oil over medium heat.
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.
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.
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.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 1 1/2g,
- 1 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
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;
*Percent Daily Values are based on a 2,000 calorie diet.