Want your family to eat more fish? Bake fish and top it with an enticing fruit salsa.
Crispy Baked Fish with Tropical Salsa
- Prep Time 20 min
- Total 30 min
- Servings 4
- Ingredients 14
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
Instructions
-
Step1Heat oven to 425°F. In 13x9-inch pan, melt butter in oven.
-
Step2In small bowl, mix Bisquick mix, cornmeal, chili powder and salt. Dip fish fillets into egg, then coat with Bisquick mixture. Place in pan.
-
Step3Bake uncovered 10 minutes. Turn fish; bake about 15 minutes longer or until fish flakes easily with fork.
-
Step4Meanwhile, in glass or plastic bowl, mix all fruit salsa ingredients. Serve salsa with fish.
Nutrition
390
Calories
15g
Total Fat
27g
Protein
37g
Total Carbohydrate
14g
Sugars
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 1/2Tips from the Betty Crocker Kitchens
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