Easy-Oven-Fish-with-Spinach-Basil-Dipping-Sauce-Spiced-Apples_MealStringBeansWhatsCooking
  • Prep Time:

  • Cook Time: 45 minutes

  • Serving Size:

  • Serves: 4 Servings

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

Steps

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 Facts

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

Produce for Better Health Foundation

U.S. Department of Agriculture. MyPlate Kitchen Website. Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples. Recipe source: Produce for Better Health Foundation. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.