CookPal AI
Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples

Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples

Cost $20, save $15

Source: Recommended by CookPal

  • 45 Min
  • 4 Servings
  • $20

INGREDIENTS

  • Fish

    • 🐟 1 lb of pollock (cut into 1-inch strips)

  • Breading

    • 🍞 1 cup bread crumbs
    • 🧀 1/2 cup grated Parmesan cheese
    • 1/2 tsp black pepper

  • Breading Preparation

    • 1/2 cup all-purpose flour
    • 🥚 2 egg whites

  • Dipping Sauce

    • 2 cups fresh spinach
    • 1/4 cup fresh basil leaves
    • 🥛 1/2 cup Greek yogurt
    • 🧄 1 garlic clove
    • 🍋 1 tbsp lemon juice

  • Spiced Apples

    • 🍎 2 large apples (cut into 12 wedges each)
    • 1/4 cup raisins
    • 1/4 cup chopped pecans
    • 1/2 tsp ground cinnamon
    • 🧈 1 tbsp butter

STEPS

1

Preheat the oven to 450 °F and prepare a baking sheet with cooking spray.

2

Prepare the dipping sauce by blending spinach, basil, yogurt, garlic, and lemon juice in a food processor until smooth.

3

Cut the pollock into 1-inch wide strips and set aside.

4

In separate dishes, prepare the flour, whisked egg whites, and bread crumb mixture (combine bread crumbs, Parmesan cheese, and black pepper).

5

Dip each fish strip into flour, then egg whites, and finally the bread crumb mixture, ensuring each piece is well-coated.

6

Place the coated fish strips on the baking sheet and bake for 10 to 12 minutes, turning as needed, until golden brown and the internal temperature reaches 145 °F.

7

While the fish is baking, core and cut the apples into wedges. Toss them with raisins, pecans, and cinnamon.

8

Heat butter in a medium saucepan over medium heat and add the apple mixture. Sauté lightly for 3 to 5 minutes until apples are slightly crisp.

NUTRIENTS

Per 1 serving

🔥

440

Calories

  • 33
    Protein
  • 58
    Carbs
  • 10
    Fats

💡 For added crispiness, spray the breaded fish lightly with cooking spray before baking.Use partially frozen fish for easier cutting and handling.Feel free to substitute other firm white fish such as cod if pollock is unavailable.Store leftover fish sticks in the fridge and reheat in an oven or air fryer for best results.