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Easy Oven Fish Sticks w/Spinach Basil Dipping Sauce & Spiced Apples Recipe

Make Half Your Plate Fruits & Veggies

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Classic comfort foods with a modern twist, these easy-to-prepare fish sticks and spiced apples will please any finicky youngster’s palate.
 
Recipe Cost for 4 People: $14.60 ($3.65/serving)*
 
Preparation Time: 45 minutes
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 tbsp vinegar
  • 2 tsp honey

Fish Sticks

  • Cooking spray
  • 1 lb frozen pollock (or other white fish, such as haddock or cod), partially thawed
  • 1/2 c flour
  • 2 egg whites, beaten
  • 3/4 cup whole wheat bread crumbs
  • 2 tbsp grated parmesan cheese
  • 1/8 tsp ground black pepper

Spiced Apples

  • 3 Piñata apples
  • 1/2 cup raisins
  • 1/4 cup chopped pecans
  • 1/2 tsp cinnamon
  • 2 tsp butter
Place rack in center and heat oven to 450°F, and 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 fully, thawed) and place on prepared baking (cookie) 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. Bake about 10-12 minutes until 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 3-5 minutes. Apples should still be slightly crisp.
Complete this Healthy Plate: Serve with 8 oz cranberry juice and ¾ cup green beans or asparagus.
 
Serves: 4
 
Fruits & Veggies per Serving
1.75 Cups
 
Nutrition Information per Serving:
Calories: 440
Total Fat: 10g
Saturated Fat: 2g
% of Calories from Fat: 20%
% Calories from Sat Fat: 4%		 Protein: 33g
Carbohydrates: 58g
Cholesterol: 90mg
Dietary Fiber: 6g
Sodium: 240mg
 
Each serving provides: An excellent source of protein, fiber, potassium, calcium, vitamin A, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, phosphorus, and magnesium, and a good source of vitamin C, iron, vitamin D, zinc, iodine, and copper.

*Retail prices, Boulder, Colorado, September 2011

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