Bisquick Heart Smart® recipe! Pep up your dinner options with baked fish that's ready in 30 minutes.
tablespoon margarine or butter
cup Bisquick Heart Smart® mix
tablespoons yellow cornmeal
teaspoon lemon-pepper seasoning salt
egg white or 2 tablespoons fat-free egg product
lb orange roughy fillet
Heat oven to 425°F. In 9-inch square pan, melt margarine in oven.
In shallow dish, stir together Bisquick® mix, cornmeal, lemon-pepper seasoning salt and salt. In another shallow dish, mix egg white and water. Dip fish into egg mixture, then coat with Bisquick mixture. Place in pan.
Bake uncovered 10 minutes. Turn fish with spatula; bake about 15 minutes longer or until fish flakes easily with fork.
Preheating the pan before adding the fish helps to create a crisp bottom crust.
Orange roughy hails from New Zealand and is available in most supermarkets. Low-fat and firm-fleshed, it has a mild flavor.
This versatile coating is delicious with any mild-flavored fish, such as cod, sole, catfish or walleye.
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 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.