Herbed Fish for Two

Description
Bisquick Heart Smart™ recipe! Trying to eat more fish? Adding herbs is a tasty way to savor your favorite fillets. Serve with a kicked-up tartar sauce made by mixing fat-free mayonnaise and a spoonful of basil pesto. Garnish with lemon wedges and fresh basil.
 * Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Prep Time: 15 minutes | Start to Finish: 15 minutes
 * Makes 2 servings

Ingredients

 * ½ lb fish fillets, about ½ inch thick (choose a mild-flavored fish for this recipe, such as cod, walleye, snapper or perch. Fish fillets may vary in thickness quite a bit. if possible, select fillets that are about ½ inch thick. if you have thicker fillets, you may need to add a few more minutes to the cook time)
 * 1 tablespoon olive or vegetable oil
 * ¼ cup Bisquick Heart Smart ® mix
 * 2 tablespoons Progresso ® garlic herb bread crumbs
 * 1½ teaspoons chopped fresh or ½ teaspoon dried basil leaves
 * ⅛ teaspoon salt
 * 1 egg white or 2 tablespoons fat-free egg product

Directions

 * 1) Cut fish into 2 serving pieces.
 * 2) In 8-inch skillet, heat oil over medium heat.
 * 3) In small shallow dish, stir together Bisquick ® mix, bread crumbs, basil and salt.
 * 4) In another shallow dish, beat egg white.
 * 5) Dip fish into egg white, then coat with Bisquick mixture.
 * 6) Reduce heat to medium-low.
 * 7) Cook fish in oil 8 to 10 minutes, turning once, until fish flakes easily with fork and is brown on both sides.

Nutritional information
Per serving:
 * Calories 250 (Calories from Fat 90) | Total Fat 9g (Saturated Fat 1g, Trans Fat 0g) | Cholesterol 60mg | Sodium 560mg | Total Carbohydrate 15g (Dietary Fiber 0g, Sugars 1g) | Protein 25g
 * Percent Daily Value : Vitamin A 0% | Vitamin C 0% | Calcium 8% | Iron 8%
 * Exchanges: 1 Starch | 0 Other Carbohydrate | 0 Vegetable | 3 Very Lean Meat | 1½ Fat
 * Carbohydrate Choices: 1