Classic comfort foods with a modern twist, these easy-to-prepare fish sticks and spiced apples will please any finicky youngster's palate.
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
- 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
- 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.
|Total Fat 10g|
|Saturated Fat 2g|
|Total Carbs 58g|
|Dietary Fiber 6g|
|Added Sugars 4g|
|Vitamin D 1mcg|
*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.