Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Snapper | 100g cooked | 128 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Walleye | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 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
- 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
Cut fish into 2 serving pieces.
In 8-inch skillet, heat oil over medium heat.
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.
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.