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Lemon-Pepper Baked Orange Roughy (Cooking for 2)

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Lemon-Pepper Baked Orange Roughy (Cooking for 2)
  • Prep Time 5 min
  • Total Time 30 min
  • Servings 2
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Bisquick Heart Smart® recipe! Pep up your dinner options with baked fish that's ready in 30 minutes.

Ingredients

1
tablespoon margarine or butter
1/3
cup Bisquick Heart Smart® mix
2
tablespoons yellow cornmeal
1/4
teaspoon lemon-pepper seasoning salt
1/4
teaspoon salt
1
egg white or 2 tablespoons fat-free egg product
1
tablespoon water
1/2
lb orange roughy fillet

Directions

  • 1 Heat oven to 425°F. In 9-inch square pan, melt margarine in oven.
  • 2 In shallow dish, stir together Bisquick® mix, cornmeal, lemon-pepper seasoning salt and salt. In another shallow dish, mix egg white and water. Dip fish into egg mixture, then coat with Bisquick mixture. Place in pan.
  • 3 Bake uncovered 10 minutes. Turn fish with spatula; bake about 15 minutes longer or until fish flakes easily with fork.
Tips  

Preheating the pan before adding the fish helps to create a crisp bottom crust.

Orange roughy hails from New Zealand and is available in most supermarkets. Low-fat and firm-fleshed, it has a mild flavor.

This versatile coating is delicious with any mild-flavored fish, such as cod, sole, catfish or walleye.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
80
)
Daily Value
Total Fat
9g
13%
(
Saturated Fat
1 1/2g
8%
,
Trans Fat
2g
)
Cholesterol
60mg
21%
Sodium
700mg
29%
Potassium
380mg
11%
Total Carbohydrate
21g
7%
(
Dietary Fiber
0g
0%
,
Sugars
2g
)
Protein
26g
Daily Value*:
Vitamin A
6%
6%
Vitamin C
0%
0%
Calcium
10%
10%
Iron
8%
8%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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