Bisquick Heart Smart® recipe! Pep up your dinner options with baked fish that's ready in 30 minutes.
Lemon-Pepper Baked Orange Roughy (Cooking for 2)
- Prep Time 5 min
- Total 30 min
- Servings 2
- Ingredients 8
Ingredients
- 1 tablespoon margarine or butter
- 1/3 cup Bisquick Heart Smart® mix
- 2 tablespoons yellow cornmeal
- 1/4 teaspoon lemon-pepper seasoning salt
- 1/4 teaspoon salt
- 1 egg white or 2 tablespoons fat-free egg product
- 1 tablespoon water
- 1/2 lb orange roughy fillet
Instructions
-
Step1Heat oven to 425°F. In 9-inch square pan, melt margarine in oven.
-
Step2In 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.
-
Step3Bake uncovered 10 minutes. Turn fish with spatula; bake about 15 minutes longer or until fish flakes easily with fork.
Nutrition
260
Calories
9g
Total Fat
26g
Protein
21g
Total Carbohydrate
2g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 260
- Calories from Fat
- 80
- Total Fat
- 9g
- 13%
- Saturated Fat
- 1 1/2g
- 8%
- Trans Fat
- 2g
- Cholesterol
- 60mg
- 21%
- Sodium
- 700mg
- 29%
- Potassium
- 380mg
- 11%
- Total Carbohydrate
- 21g
- 7%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 2g
- Protein
- 26g
% Daily Value*:
- Vitamin A
- 6%
- 6%
- Vitamin C
- 0%
- 0%
- Calcium
- 10%
- 10%
- Iron
- 8%
- 8%
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 Choice
1 1/2Tips from the Betty Crocker Kitchens
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