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Crispy Baked Fish with Tropical Salsa

Crispy Baked Fish with Tropical Salsa
  • Prep 20 min
  • Total 30 min
  • Servings 4
Want your family to eat more fish? Bake fish and top it with an enticing fruit salsa.
Updated July 9, 2010

Ingredients

Fish

  • 3 tablespoons butter or margarine
  • 2/3 cup Original Bisquick™ mix
  • 1/4 cup yellow cornmeal
  • 1 teaspoon chili powder
  • 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

Steps

  • 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.

  • Make the fruit salsa the day before and you'll save last-minute chopping.

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
% Daily Value*:
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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