रात का खानामध्यम

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 सर्विंग

पोषण तथ्य (प्रति सेवा)

मान प्रति सेवा · परोसने की मात्रा: 1/4 of the recipe

492

कैलोरी

29g

प्रोटीन

76g

कार्ब्स

10g

वसा

फाइबर

39g

शर्करा

409mg

सोडियम

संतृप्त वसा 3 g · कोलेस्ट्रॉल 56 mg

रिंग एक सर्विंग को 2,000 कैलोरी के संदर्भ दिन के हिस्से के रूप में दिखाती हैं। Nutrola ऐप में ये आपके अपने लक्ष्यों के अनुसार भरती हैं।

सामग्री

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

निर्देश

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.

स्रोत: USDA MyPlate Kitchen · Produce for Better Health Foundation

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