Preparation time: 45 minutesServes: 4
INGREDIENTS:
Spinach Basil Dipping Sauce
• 1 cup frozen chopped spinach, thawed and drained
• ½ cup chopped fresh basil
• 1 clove garlic
• ¾ 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
• ½ cup flour
• 2 egg whites, beaten
• ¾ cup whole-wheat bread crumbs
• 2 tbsp grated Parmesan cheese
• 1/8 tsp ground black pepper
Spiced Apples
• 3 apples
• ½ cup raisins
• ¼ cup chopped pecans
• ½ tsp cinnamon
• 2 tsp butter
DIRECTIONS:
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.
• 1 cup frozen chopped spinach, thawed and drained
• ½ cup chopped fresh basil
• 1 clove garlic
• ¾ 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
• ½ cup flour
• 2 egg whites, beaten
• ¾ cup whole-wheat bread crumbs
• 2 tbsp grated Parmesan cheese
• 1/8 tsp ground black pepper
Spiced Apples
• 3 apples
• ½ cup raisins
• ¼ cup chopped pecans
• ½ tsp cinnamon
• 2 tsp butter
DIRECTIONS:
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.
Cook fish until it is 145°F, confirmed with a food thermometer, about 10-12 minutes, 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.
Serving Suggestions:
Serve with 8 oz cranberry juice, and ¾ cup green beans or asparagus.