Herbed Fish (Cooking for 2)

  • Prep Time 15 min
  • Total Time 15 min
  • Servings 2

Ingredients

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

Directions

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.

Notes










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.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
250
Calories from Fat
90
% Daily Value
Total Fat
9g
15%
Saturated Fat
1 1/2g
6%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
530mg
22%
Potassium
350mg
10%
Total Carbohydrate
15g
5%
Dietary Fiber
0g
0%
Sugars
1g
Protein
25g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
8%
8%
Iron
8%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.