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Herbed Fish (Cooking for 2)
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== Description ==
Bisquick Heart Smart(tm) recipe! Trying to eat more fish? Adding
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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.
herbs is a tasty way to savor your favorite fillets.
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* Contributed by [http://health.groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/ Healthy Recipes for Diabetic Friends Y-Group]
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* Prep Time: 15 minutes | Start to Finish: 15 minutes
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* Makes 2 servings
   
Prep Time:15 min
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== Ingredients ==
Start to Finish:15 min
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* 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)
Makes:2 servings
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* 1 tablespoon [[olive oil|olive]] or [[vegetable oil]]
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* ¼ cup Bisquick Heart Smart ® mix
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* 2 tablespoons Progresso ® garlic herb [[bread crumbs]]
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* 1½ teaspoons chopped fresh or ½ teaspoon dried [[basil]] leaves
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* ⅛ teaspoon [[salt]]
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* 1 [[egg white]] or 2 tablespoons fat-free [[egg substitute|egg product]]
   
1/2 lb fish fillets, about 1/2 inch thick
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== Directions ==
1 tablespoon olive or vegetable oil
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# Cut fish into 2 serving pieces.
1/4 cup Bisquick Heart Smart(r) mix
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# In 8-inch skillet, heat oil over medium heat.
2 tablespoons Progresso(r) garlic herb bread crumbs
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# In small shallow dish, stir together Bisquick ® mix, bread crumbs, basil and salt.
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried basil leaves
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# In another shallow dish, beat egg white.
1/8 teaspoon salt
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# Dip fish into egg white, then coat with Bisquick mixture.
1 egg white or 2 tablespoons fat-free egg product
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# Reduce heat to medium-low.
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# Cook fish in oil 8 to 10 minutes, turning once, until fish flakes easily with fork and is brown on both sides.
   
1. Cut fish into 2 serving pieces. In 8-inch skillet, heat oil over
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== Nutritional information ==
medium heat.
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Per serving:
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* 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
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* Percent Daily Value <ref>Percent Daily Values are based on a 2,000 calorie diet.</ref>: Vitamin A 0% | Vitamin C 0% | Calcium 8% | Iron 8%
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* Exchanges: 1 Starch | 0 Other Carbohydrate | 0 Vegetable | 3 Very Lean Meat | 1½ Fat
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* Carbohydrate Choices: 1
   
2. In small shallow dish, stir together Bisquick(r) mix, bread
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== Notes ==
crumbs, basil and salt. In another shallow dish, beat egg white. Dip
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<references/>
fish into egg white, then coat with Bisquick mixture.
 
   
3. Reduce heat to medium-low. Cook fish in oil 8 to 10 minutes,
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__NOTOC__
turning once, until fish flakes easily with fork and is brown on both
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[[Category:Healthy Recipes for Diabetic Friends]]
sides.
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[[Category:Cod Recipes]]
High Altitude (3500-6500 ft): No change.
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[[Category:Snapper Recipes]]
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[[Category:Perch Recipes]]
Nutrition Information:
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[[Category:Walleye Recipes]]
1 Serving: Calories 250 (Calories from Fat 90); Total Fat 9g
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[[Category:Breadcrumb Recipes]]
(Saturated Fat 1g, Trans Fat 0g); Cholesterol 60mg; Sodium 560mg;
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[[Category:Basil Recipes]]
Total Carbohydrate 15g (Dietary Fiber 0g, Sugars 1g); Protein 25g
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[[Category:Egg white Recipes]]
Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 8%; Iron 8%
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[[Category:Egg substitute Recipes]]
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[[Category:Baking mix Recipes]]
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 :==
 
* [http://groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/ Healthy Recipes For Diabetic Friends Y-Group]
 
[[Category:Healthy_Recipes_For_Diabetic_Friends]]
 

Latest revision as of 15:28, December 26, 2010

Description Edit

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.

Ingredients Edit

  • 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 Edit

  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 Edit

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 [1]: 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

Notes Edit

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