Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples
Recipe Image
Makes:
4
Servings
Total Cost:
$$$$
Cook Time:
45 minutes
Classic comfort foods with a modern twist, these easy-to-prepare fish sticks and spiced apples will please any finicky youngster's palate.
Ingredients
- 1 cup frozen chopped spinach, thawed and drained
- 1/2 cup chopped fresh basil
- 1 clove garlic
- 3/4 cup fat-free plain yogurt
- 2 tablespoons vinegar
- 2 teaspoons honey
- cooking spray
- 1 pound frozen pollock, or other white fish, such as haddock or cod (partially thawed)
- 1/2 cup flour
- 2 egg whites, beaten
- 3/4 cup bread crumbs (whole-wheat if available)
- 2 tablespoons grated Parmesan cheese
- 1/8 teaspoon ground black pepper
- 3 apples
- 1/2 cup raisins
- 1/4 cup chopped pecans
- 1/2 teaspoon cinnamon
- 2 teaspoons butter
Directions
- Place rack in center and heat oven to 450 °F. 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, rather than full, thawed) and place on prepared baking sheet.
- Mix breading ingredients (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. Cook fish until it is 145 °F, confirmed with a food thermometer, about 10 to 12 minutes, 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 medium sauce pan. Add fruit mix.
- Sauté lightly about 3 to 5 minutes. Apples should still be slightly crisp.
Notes
Produce for Better Health Foundation
