Basic consolation meals with a contemporary twist, these easy-to-prepare fish sticks and spiced apples will please any finicky teen’s palate.
Servings: 4
Prep Time: 45 minutes
Serving suggestion: Serve with 100% fruit juice and inexperienced beans or asparagus.
Components
Spinach Basil Dipping Sauce
- 1 cup frozen chopped spinach, thawed and drained
- 1/2 cup chopped contemporary basil
- 1 clove garlic, minced
- 3/4 cup fat-free plain yogurt
- 2 tablespoons vinegar
- 2 teaspoons honey
Fish Sticks
- Cooking spray
- 1 pound frozen pollock, or different white fish similar to haddock or cod, partially thawed
- 1/2 cup flour
- 2 egg whites, overwhelmed
- 3/4 cup complete wheat bread crumbs
- 2 tablespoons grated Parmesan cheese
- 1/8 teaspoon floor black pepper
Spiced Apples
- 3 apples, cored and sliced
- 1/2 cup raisins
- 1/4 cup chopped pecans
- 1/2 teaspoon cinnamon
- 2 teaspoons butter
Instructions
- Place rack in heart and warmth oven to 450°F. Spray cookie sheet with cooking spray.
- To make dipping sauce, place all substances in a blender or meals processor, and mix or course of till easy.
- Minimize pollock into strips 1-inch extensive (best when fish remains to be partially frozen) and place on ready baking sheet.
- Combine 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 combine, coating evenly.
- Return coated fish sticks to baking sheet, spacing evenly. Prepare dinner fish till it’s golden brown and 145°F, confirmed with a meals thermometer, about 10-12 minutes, turning as wanted.
- Whereas fish sticks are baking, core the apples and minimize them into quarters; slice into smaller wedges (about 12 per apple).
- Toss with raisins, pecans and cinnamon.
- Warmth butter in medium sauce pan. Add fruit combine.
- Sauté calmly about 3-5 minutes. Apples ought to nonetheless be barely crisp.
Recipe courtesy of What’s Cooking? USDA Mixing Bowl.
Diet Information
4 servings
Quantity per serving
Energy
440
| % DV* | |
| Whole Fats 10g | |
| Saturated Fats 2g | |
| Trans Fats | |
| Ldl cholesterol 90mg | |
| Sodium 240mg | |
| Whole Carbs 58g | |
| Dietary Fiber 6g | |
| Sugars 20g | |
| Added Sugars 4g | |
| Protein 33g | |
| Vitamin D 1mcg | |
| Calcium 250mg | |
| Iron 4mg | |
| Potassium 758mg |
*% Each day Values are included the place obtainable. They’re primarily based on a 2,000
calorie food regimen. Your every day worth could also be larger or decrease relying in your calorie wants.
