Fish Sticks with a Spinach Basil Dipping Sauce

Total Time 45 minutes
Course Appetizer, Main Course, Snack
Servings 4 servings


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

Beverage Pairing

  • 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.

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