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Herbed Fish (Cooking for 2)

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By Betty Crocker Kitchens
Updated Feb 26, 2009
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Bisquick Heart Smart® recipe! Trying to eat more fish? Adding herbs is a tasty way to savor your favorite fillets.

Herbed Fish (Cooking for 2)

  • Prep Time 15 min
  • Total 15 min
  • Servings 2
  • Ingredients 7
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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

Instructions

  • Step 
    1
    Cut fish into 2 serving pieces. In 8-inch skillet, heat oil over medium heat.
  • Step 
    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.
  • Step 
    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.

Nutrition

250 Calories
9g Total Fat
25g Protein
15g Total Carbohydrate
1g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
250
Calories from Fat
90
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.

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