عشاءمتوسط

Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples

Name: Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples
Cook time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 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 tablespoons vinegar; 2 teaspoons honey; cooking spray; 1 pound frozen pollock, or other white fish, such as haddock or cod; 1/2 cup flour; 2 egg whites, beaten; 3/4 cup bread crumbs (whole-wheat if available); 2 tablespoons grated Parmesan cheese; 1/8 teaspoon ground black pepper; 3 apples; 1/2 cup raisins; 1/4 cup chopped pecans; 1/2 teaspoon cinnamon; 2 teaspoons butter, unsalted

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

45 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/4 of the recipe

492

سعرات حرارية

29g

بروتين

76g

كربوهيدرات

10g

دهون

ألياف

39g

سكر

409mg

صوديوم

دهون مشبعة 3 g · كوليسترول 56 mg

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المكونات

frozen chopped spinach, thawed and drained
1 cup
chopped fresh basil
1/2 cup
garlic
1 clove
fat-free plain yogurt
3/4 cup
vinegar
2 tablespoons
honey
2 teaspoons
cooking spray
frozen pollock, or other white fish, such as haddock or cod
1 pound · partially thawed
flour
1/2 cup
egg whites, beaten
2
bread crumbs (whole-wheat if available)
3/4 cup
grated Parmesan cheese
2 tablespoons
ground black pepper
1/8 teaspoon
apples
3
raisins
1/2 cup
chopped pecans
1/4 cup
cinnamon
1/2 teaspoon
butter, unsalted
2 teaspoons

التعليمات

1
Place rack in center and heat oven to 450 °F. Spray cookie sheet with cooking spray.
2
To make dipping sauce, place all ingredients in a blender or food processor; blend or process until smooth.
3
Cut pollock into strips 1-inch wide (easiest when fish is partially, rather than full, thawed) and place on prepared baking sheet.
4
Mix breading ingredients (bread crumbs, Parmesan cheese, and pepper) in a shallow dish or pie pan; place flour and egg whites in separate dishes.
5
Dip fish sticks in flour, then in egg whites, then breading mix, coating evenly.
6
Return coated fish sticks to baking sheet, spacing evenly. Cook fish until it is 145 °F, confirmed with a food thermometer, about 10 to 12 minutes, golden brown, turning as needed.
7
While fish sticks are baking, cut apples in quarters and core them; slice into smaller wedges (about 12 per apple).
8
Toss with raisins, pecans, and cinnamon.
9
Heat butter in medium sauce pan. Add fruit mix.
10
Sauté lightly about 3 to 5 minutes. Apples should still be slightly crisp.

المصدر: USDA MyPlate Kitchen · Produce for Better Health Foundation

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