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Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples

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Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples
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Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples
En Español

Fivestar Rating
(225 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • 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

For the Spinach Basil Dipping Sauce:
  • 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
For the Fish Sticks:
  • 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 whole-wheat bread crumbs
  • 2 tablespoons grated Parmesan cheese
  • 1/8 teaspoon ground black pepper
For the Spiced Apples:
  • 3 apples
  • 1/2 cup raisins
  • 1/4 cup chopped pecans
  • 1/2 teaspoon cinnamon
  • 2 teaspoons butter

Directions

1. Place rack in center and heat oven to 450°F. 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, rather than full, thawed) and place on prepared baking sheet.

4. Mix breading ingredients (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.

6. Return coated fish sticks to baking sheet, spacing evenly. Cook fish until it is 145 °F, confirmed with a food thermometer, about 10-12 minutes, golden brown, turning as needed.

7. While fish sticks are baking, cut apples in quarters and core them; slice into smaller wedges (about 12 per apple).

8. Toss with raisins, pecans, and cinnamon.

9. Heat butter in medium sauce pan. Add fruit mix.

10. Sauté lightly about 3-5 minutes. Apples should still be slightly crisp.

Notes

Serving Suggestions: Serve with 100% fruit juice and green beans or asparagus.

Source:

Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 of the recipe
Nutrients Amount
Total Calories 440
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 90 mg
Sodium 240 mg
Carbohydrates 58 g
Dietary Fiber 6 g
Total Sugars 20 g
Added Sugars included 4 g
Protein 33 g
Vitamin D 1 mcg
Calcium 250 mg
Iron 4 mg
Potassium 758 mg
N/A - data is not available
Nutrients Amount
Total Calories 440
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0 g
Omega 3 - EPA 3 mg
Omega 3 - DHA 133 mg
Cholesterol 90 mg
Carbohydrates 58 g
Dietary Fiber 6 g
Total Sugars 20 g
Added Sugars included 4 g
Protein 33 g
Minerals
Calcium 250 mg
Potassium 758 mg
Sodium 240 mg
Copper 325 mcg
Iron 4 mg
Magnesium 89 mg
Phosphorus 320 mg
Selenium 49 mcg
Zinc 2 mg
Vitamins
Vitamin A 88 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 9 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 63 mcg
Folate 116 mcg DFE
Thiamin 1 mg
Riboflavin 1 mg
Niacin 5 mg
Choline 95 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1 1/2 cups
Vegetables
1/4 cups
Grains
1 1/2 ounces
Protein Foods
3 1/2 ounces
Dairy
1/4 cups