Herbed Fish

Name: Herbed Fish
Prep time: 15 min
Total time: 15 min
Yield: 2
Ingredients: 1/2 lb (250 mL) cod or other mild-flavoured fish fillets, about 1/2 inch thick; 1/4 cup (50 mL) Bisquick* Mix; 2 tbsp (25 mL) bread crumbs; 1 1/2 tsp (7 mL) chopped fresh or 1/2 teaspoon (2 mL) dried basil leaves; 1/8 tsp (.5 mL) salt; 1 egg white; 1 tbsp (15 mL) olive or vegetable oil

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Prep 15 min
Total 15 min
Servings 2

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Created Aug 5, 2010

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Ingredients

1/2 lb (250 mL) cod or other mild-flavoured fish fillets, about 1/2 inch thick
1/4 cup (50 mL) Bisquick* Mix
2 tbsp (25 mL) bread crumbs
1 1/2 tsp (7 mL) chopped fresh or 1/2 teaspoon (2 mL) dried basil leaves
1/8 tsp (.5 mL) salt
1 egg white
1 tbsp (15 mL) olive or vegetable oil

Steps

1

Cut fish into 2 serving pieces. In small shallow dish, stir Bisquick mix, bread crumbs, basil and salt. In another shallow dish, beat egg white. Dip fish into egg white then coat with Bisquick mixture.
2

In medium skillet, heat oil over medium heat. Reduce heat to medium-low. Add fish; cook 8 to 10 minutes, turning once, until fish flakes easily with fork and is brown on both sides.

Nutrition Information

250 Calories, 9g Total Fat, 25g Protein, 1g Sugars

Nutrition Facts

Serving Size: 2 servings

Calories: 250

Total Fat: 9g

Saturated Fat: 1 1/2g

Trans Fat: 0g

Cholesterol: 60mg

Sodium: 530mg

Dietary Fiber: 0g

Sugars: 1g

Protein: 25g

% Daily Value*:

Exchanges:

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