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.
Category: Main Dishes
Cups of Fruits & Vegetables per Serving: 1 3/4
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
- 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
- 3 Pinata apples
- 1/2 cup raisins
- 1/4 cup pecans, chopped
- 1/2 tsp cinnamon
- 2 tsp butter
- Place rack in center and heat over to 450 degrees F, and spray cookie sheet with cooking spray.
- To make dipping sauce, place all ingredients in a blender or food processor; blend or process until smooth.
- Cut pollock into strips 1-inch wide (easiest when fish is partially thawed) and place on prepared baking sheet.
- 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.
- 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.
- 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.
- Apples should be slightly crisp. Serve with 8 oz of 100% cranberry juice and 3/4 cups of green beans.
- 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