These easy-to-prepare fish sticks and spiced apples will satisfy the palate of any picky teenager.
Servings: 4
Preparation time: 45 minutes
Serving suggestion: Serve with 100% fruit juice and string beans or asparagus.
Ingredients
Spinach and basil sauce
- 1 cup frozen chopped spinach, thawed and drained
- 1/2 cup chopped fresh basil
- 1 garlic clove, chopped
- 3/4 cup non-fat natural yogurt
- 2 tablespoons of vinegar
- 2 teaspoons of honey
Fish sticks
- Cooking spray
- 1 pound of frozen pollock or other white fish, reminiscent of haddock or cod, partially thawed
- 1/2 cup flour
- 2 egg whites, beaten
- 3/4 cup whole wheat breadcrumbs
- 2 tbsp grated parmesan
- 1/8 teaspoon ground black pepper
Spicy Apples
- 3 apples, seeded and sliced
- 1/2 cup raisins
- 1/4 cup chopped pecans
- 1/2 teaspoon of cinnamon
- 2 teaspoons of butter
Directions
- Place the rack in the middle and preheat the oven to 450°F. Spray the cookie sheet with cooking spray.
- To make the dipping sauce, place all ingredients in a blender or food processor and mix or process until smooth.
- Cut the pollock into 1-inch-wide strips (easiest when the fish remains to be partially frozen) and place on the prepared baking sheet.
- Mix the breadcrumbs, Parmesan cheese and pepper in a shallow dish or cake pan; Put the flour and egg whites in separate dishes.
- Dip fish fingers in flour, then in egg whites, then in breadcrumbs, coat evenly.
- Place the coated fish fingers back on the baking sheet, evenly spaced. Cook the fish until golden brown and 145°F, confirmed by a food thermometer, about 10-12 minutes, turning as needed.
- While the fish fingers are baking, remove the cores from the apples and cut them into quarters; cut into smaller wedges (about 12 per apple).
- Stir in raisins, pecans and cinnamon.
- Heat the butter in a medium skillet. Add fruit mix.
- Fry calmly for about 3-5 minutes. The apples should still be barely crunchy.
Recipe courtesy of What’s Cooking? USDA mixing bowl.
Nutrition Facts
4 servings
Amount per serving
Calories
440
%DV* | |
Total fat content 10g | |
Saturated fat 2 gr | |
Trance Fat | |
cholesterol 90 mg | |
Sodium 240 mg | |
Total carbohydrates 58g | |
Dietary fiber 6g | |
Sugars 20g | |
Added sugars 4g | |
Protein 33g | |
Vitamin D 1 mcg | |
Calcium 250mg | |
Iron 4 mg | |
Potassium 758 mg |
*Day by day percentages are included where available. They’re based on 2,000 sq
calorie food regimen. Your every day value could also be higher or lower depending in your caloric needs.