Herbed Fish (Cooking for 2)

Dairy Free
Health score
13%
Herbed Fish (Cooking for 2)
15 min.
2
282kcal

Suggestions


Are you looking for a quick and delicious meal that’s both satisfying and healthy? Look no further than this Herbed Fish recipe, perfect for a delightful lunch or dinner for two! In just 15 minutes, you can whip up a flavorful dish that’s not only dairy-free but also packed with protein, making it an excellent choice for those mindful of their dietary needs.

This recipe features tender fish fillets coated in a crispy, herbed crust that will tantalize your taste buds. The combination of Bisquick Heart Smart® mix and garlic herb bread crumbs creates a delightful crunch, while the fresh basil adds a burst of aromatic flavor. With a simple preparation method, you’ll find that cooking at home can be both easy and enjoyable.

Whether you’re a busy professional, a parent juggling multiple responsibilities, or simply someone who appreciates a good meal without the fuss, this Herbed Fish is your go-to solution. It’s versatile enough to pair with a fresh salad or steamed vegetables, making it a well-rounded dish that’s sure to impress. So, grab your frying pan and get ready to savor a meal that’s not only quick to prepare but also bursting with flavor!

Ingredients

  • 0.5 lb fish fillet 
  • tablespoon vegetable oil 
  • 0.3 cup baking mix bisquick heart smart®
  • tablespoons breadcrumbs 
  • 1.5 teaspoons basil dried fresh chopped
  • 0.1 teaspoon salt 
  •  egg whites 

Equipment

  • frying pan

Directions

  1. Cut fish into 2 serving pieces. In 8-inch skillet, heat oil over medium heat.
  2. In small shallow dish, stir together Bisquick® 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.

Nutrition Facts

Calories282kcal
Protein38.5%
Fat37.14%
Carbs24.36%

Properties

Glycemic Index
0
Glycemic Load
0
Inflammation Score
-4
Nutrition Score
15.782608578548%

Nutrients percent of daily need

Calories:282.22kcal
14.11%
Fat:11.62g
17.88%
Saturated Fat:2.43g
15.2%
Carbohydrates:17.16g
5.72%
Net Carbohydrates:16.11g
5.86%
Sugar:2.49g
2.76%
Cholesterol:57mg
19%
Sodium:494.38mg
21.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.11g
54.23%
Selenium:54.07µg
77.24%
Vitamin B12:1.9µg
31.64%
Phosphorus:301.33mg
30.13%
Vitamin B3:5.82mg
29.12%
Vitamin K:28.59µg
27.23%
Vitamin D:3.52µg
23.44%
Vitamin B1:0.23mg
15.38%
Folate:59.59µg
14.9%
Vitamin B2:0.25mg
14.83%
Manganese:0.26mg
13.02%
Iron:2.22mg
12.34%
Potassium:430.72mg
12.31%
Magnesium:45.65mg
11.41%
Vitamin B6:0.22mg
10.9%
Vitamin B5:0.77mg
7.75%
Copper:0.15mg
7.65%
Vitamin E:1.12mg
7.45%
Calcium:74.43mg
7.44%
Zinc:0.67mg
4.45%
Fiber:1.05g
4.19%