Easy Oven Fish Sticks w/Spinach Basil Dipping Sauce & Spiced Apples Recipe
Make Half Your Plate Fruits & Veggies
| 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
Fish Sticks
Spiced Apples
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| 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. |
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| Serves: 4 | ||
| Fruits & Veggies per Serving 1.75 Cups |
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| Nutrition Information per Serving: | ||
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| Calories: 440 Total Fat: 10g Saturated Fat: 2g % of Calories from Fat: 20% % Calories from Sat Fat: 4% |
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Protein: 33g Carbohydrates: 58g Cholesterol: 90mg Dietary Fiber: 6g Sodium: 240mg |
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| 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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