Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples
Classic comfort foods with a modern twist, these easy-to-prepare fish sticks and spiced apples will please any finicky youngster's palate.
- Yield
- 4 Servings
- Serving size
- 1/4 of the recipe
- Rating
- 3.74 of 5 (216 ratings)
Food groups
- Dairy: 1/4 cups
- Fruit: 1 3/4 cups
- Grains: 2 ounces
- Protein Foods: 3 1/2 ounces
- Vegetables: 1/2 cups
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 bread crumbs (whole-wheat if available)
- 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, unsalted
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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 491.8 |
| Total Fat | 9.47 g |
| Saturated Fat | 2.52 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 55.88 mg |
| Carbohydrates | 75.52 g |
| Dietary Fiber | 8.23 g |
| Total Sugars | 39.45 g |
| Added Sugars included | 4 g |
| Protein | 29.26 g |
| Calcium | 286 mg |
| Potassium | 1009 mg |
| Sodium | 409.31 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 120 mg |
| Phosphorus | 382 mg |
| Selenium | 19 mg |
| Zinc | 2 mg |
| Vitamin A | 360 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.4 mcg |
| Vitamin C | 10 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 309 mcg |
| Folate | 155 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.6 mg |
| Niacin | 3 mg |
| Choline | 36 mg |
Notes
Serving Suggestions: Serve with 100% fruit juice and green beans or asparagus.
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/easy-oven-fish-spinach-basil-dipping-sauce-spiced-apples. Federal works are public domain in the United States.