Fish Sticks with a Spinach Basil Dipping Sauce
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
- 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
- 3 apples
- ½ cup raisins
- ¼ cup chopped pecans
- ½ tsp cinnamon
- 2 tsp butter
- 32- oz 100% cranberry juice
- 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.