Easy Oven Fish with Spinach Basil Dipping Sauce & Spiced Apples

30 мин · Порций: 4

Based on a recipe from Produce for Better Health Foundation, via USDA MyPlate Kitchen

Что нужно

• 1 стак.frozen chopped spinach, thawed and drained
• ½ стак.chopped fresh basil
• 1garlic
• ¾ стак.fat-free plain yogurt
• 29.6 млvinegar
• 9.9 млhoney
• 1cooking spray
• 1 фунтfrozen pollock
• ½ стак.flour
• 2egg whites
• ¾ стак.bread crumbs
• 29.6 млgrated Parmesan cheese
• 0.6 млground black pepper
• 3apples
• ½ стак.raisins
• ¼ стак.chopped pecans
• 2½ млcinnamon
• 9.9 млbutter

Как готовить

1. Preheat your oven to 450 °F with the rack in the middle and coat a baking sheet with cooking spray.
2. Combine the spinach, basil, garlic, yogurt, vinegar, and honey in a blender or food processor and pulse until smooth.
3. Slice the partially thawed fish into 1-inch wide strips and arrange them on the prepared baking sheet.
4. Set up three separate shallow dishes: one with flour, one with beaten egg whites, and one with a mixture of bread crumbs, Parmesan, and pepper.
5. Dredge each fish strip in the flour, dip into the egg whites, and then coat thoroughly with the bread crumb mixture.
6. Place the breaded fish back on the baking sheet and bake for 10 to 12 minutes until golden brown and the internal temperature reaches 145 °F, turning halfway through.
7. While the fish bakes, quarter and core the apples, then slice them into thin wedges.
8. In a bowl, toss the apple slices with the raisins, pecans, and cinnamon.
9. Melt the butter in a medium saucepan over medium heat.
10. Add the apple mixture to the pan and sauté for 3 to 5 minutes until the apples are warm but still retain a slight crunch.

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