Herbed Fish for Two

Herbed Fish (Cooking for 2) Bisquick Heart Smart(tm) recipe! Trying to eat more fish? Adding herbs is a tasty way to savor your favorite fillets.

Prep Time:15 min Start to Finish:15 min Makes:2 servings

1/2 lb fish fillets, about 1/2 inch thick 1 tablespoon olive or vegetable oil 1/4 cup Bisquick Heart Smart(r) mix 2 tablespoons Progresso(r) 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

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

2. In small shallow dish, stir together Bisquick(r) mix, bread crumbs, basil and salt. In another shallow dish, beat egg white. Dip fish into egg white, then coat with Bisquick mixture.

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. High Altitude (3500-6500 ft): No change.

Nutrition Information: 1 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; 1 1/2 Fat

Carbohydrate Choices: 1


 * Percent Daily Values are based on a 2,000 calorie diet.

Success Choose a mild-flavored fish for this recipe, such as cod, walleye, snapper or perch. Success Fish fillets may vary in thickness quite a bit. If possible, select fillets that are about 1/2 inch thick. If you have thicker fillets, you may need to add a few more minutes to the cook time. Special Touch 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