Easy Oven Fish Sticks with Spinach Basil Dipping Sauce and Spiced Apples
By Fruits & Veggies - More Matters
Classic comfort foods with a modern twist, these easy-to-prepare fish sticks and spiced apples will please any finicky youngster's palate.

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  • Prep Time: 45 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1 3/4
Think Variety; Think Color: Red, Green, Blue

Ingredients

Spinach Basil Dipping Sauce:

  • 1 cup frozen spinach, chopped, thawed and drained
  • 1/2 cup fresh basil, chopped
  • 1 clove garlic
  • 3/4 cup plain yogurt, fat-free
  • 2 tsp honey  
  • 2 Tbsp vinegar

Fish Sticks:

  • Cooking spray
  • 1 lb frozen pollock (or other white fish), partially thawed
  • 1/2 cup flour
  • 2 egg whites, beaten
  • 3/4 cup whole wheat bread crumbs
  • 2 Tbsp grated Parmesan cheese  
  • 1/8 tsp ground black pepper

Spiced Apples

  • 3 Pinata apples
  • 1/2 cup raisins
  • 1/4 cup pecans, chopped
  • 1/2 tsp cinnamon
  • 2 tsp butter

Directions

  1. Place rack in center and heat over to 450 degrees F, and spray cookie sheet with cooking spray.
  2. To make dipping sauce, place all ingredients in a blender or food processor; blend or process until smooth.
  3. Cut pollock into strips 1-inch wide (easiest when fish is partially thawed) and place on prepared baking sheet.
  4. Mix breading ingredient together (bread crumbs, Parmesan cheese, and pepper) in a shallow dish or pie pan; place flour and egg whites in separate dishes.
  5. Dip fish sticks in flour, then in egg whites, then breading mix, coating evenly. Return coated fish sticks to baking sheet, spacing evenly. Bake about 10-12 minutes until golden brown, turning as needed.
  6. While fish sticks are baking, cut apples in quarters and core them; slice into smaller wedges (about 12 per apple). Toss with raisins, pecans, and cinnamon. Heat butter in a medium saucepan. Add fruit mix, saute lightly about 3-5 minutes.
  7. Apples should be slightly crisp. Serve with 8 oz of 100% cranberry juice and 3/4 cups of green beans.

Nutritional Information

  • Calories:    440
  • Carbohydrates:    58g
  • Total Fat:    10g
  • Cholesterol:    90mg
  • Saturated Fat:   2g
  • Dietary Fiber:    6g
  • % of Calories from Fat:    20%
  • Sodium:    240 mg
  • Protein:    33g
  • Recipe Credit
  • Recipe courtesy of National Fisheries Institute, Stemilt & Juice Products Association

 

 

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