Classic comfort foods with a modern twist, these easy-to-prepare fish sticks and spiced apples will please any finicky youngster's palate.

Servings: 4

Prep Time: 45 minutes

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


Spinach Basil Dipping Sauce

  • 1 cup frozen chopped spinach, thawed and drained
  • 1/2 cup chopped fresh basil
  • 1 clove garlic, minced
  • 3/4 cup fat-free plain yogurt
  • 2 tablespoons vinegar
  • 2 teaspoons honey

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

Spiced Apples

  • 3 apples, cored and sliced
  • 1/2 cup raisins
  • 1/4 cup chopped pecans
  • 1/2 teaspoon cinnamon
  • 2 teaspoons butter


  • 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, and blend or process until smooth.
  • Cut pollock into strips 1-inch wide (easiest when fish is still partially frozen) and place on prepared baking sheet.
  • Mix 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 golden brown and 145°F, confirmed with a food thermometer, about 10-12 minutes, turning as needed.
  • While fish sticks are baking, core the apples and cut them into quarters; 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 3-5 minutes. Apples should still be slightly crisp.

Recipe courtesy of What’s Cooking? USDA Mixing Bowl.

Nutrition Facts

4 servings

Amount per serving



% DV*
Total Fat 10g
Saturated Fat 2g
Trans Fat 
Cholesterol 90mg
Sodium 240mg
Total Carbs 58g
Dietary Fiber 6g
Sugars 20g
Added Sugars 4g
Protein 33g
Vitamin D 1mcg
Calcium 250mg
Iron 4mg
Potassium 758mg

*Percent Daily Values are included where available. They are based on a 2,000
calorie diet. Your daily value may be higher or lower depending on your calorie needs.