Fishing for a low-fat and quick dinner idea? You've just netted one.
1.
Cut fish into 4 serving pieces. In 10-inch skillet, heat oil over medium heat.
2.
In small shallow dish, mix Bisquick mix, bread crumbs, basil and salt. In another shallow dish, beat egg. Dip fish into egg, 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): Cook fish in oil over medium heat.
Make the Most of This Recipe
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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.
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Choose a mild-flavored fish for this recipe, such as cod, walleye, snapper or perch.
Special Touch
Serve with regular tartar sauce or whip up a kicked-up tartar sauce to serve with this fish. Mix 1/2 cup mayonnaise or salad dressing and 2 tablespoons basil pesto. Garnish with lemon wedges and fresh basil.
Nutrition Information:
1 Serving: Calories 250 (Calories from Fat 90); Total Fat 9g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 60mg; Sodium 530mg; 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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (128g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 197 | ||
Calories from Fat: 99 (50%) | ||
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Amt Per Serving | % DV | |
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Total Fat 11g | 15 % | |
Saturated Fat 1.9g | 9 % | |
Monounsaturated Fat 5.1g | ||
Polyunsanturated Fat 2.9g | ||
Cholesterol 120.1mg | 37 % | |
Sodium 74.8mg | 3 % | |
Potassium 376.5mg | 10 % | |
Total Carbohydrate 0.3g | 0 % | |
Dietary Fiber 0.1g | 0 % | |
Sugars, other 0.2g | ||
Protein 23g | 33 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 197
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