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Herbed Fish

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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.
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