Publix Simple Meals

Crispy Fish Sticks and Sauce with Green Beans and Orange

Crispy Fish Sticks and Sauce with Green Beans and Orange
Servings:
4
Total Time:
25 minutes

Cooking Sequence

  • Preheat oven then prepare fish and begin to bake (10 minutes)
  • Prepare green beans; complete fish and serve (15 minutes)

Crispy Fish Sticks and Sauce

Ingredients

Cooking spray
1 1/2 lb firm fish fillets (haddock, cod, or Mahi-mahi)
2 3/4 cups crispy rice cereal
1/4 cup all-purpose flour
1/2 teaspoon salt-free garlic/herb seasoning
3/4 cup egg whites (or egg substitute)
1/3 cup light mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons honey

Steps

  1. Preheat oven to 450°F. Coat baking sheet with spray. Cut fish into 1-inch-wide strips (wash hands). Crush rice cereal and place in shallow dish; stir in flour and seasoning. Whisk egg whites until frothy.
  2. Dip fish in egg whites, then roll in cereal mixture to coat; place on baking sheet. Coat top of fish with spray; bake 10–12 minutes and until fish is 145°F or separates easily.
  3. Whisk mayonnaise, juice, and honey until blended. Serve fish sticks with sauce.

Green Beans and Orange

Ingredients

1 (8-oz) bag fresh microwaveable green beans
1 orange
2 tablespoons olive oil
1/4 teaspoon salt-free garlic/herb seasoning

Steps

  1. Microwave beans following package instructions. Zest orange peel (1 teaspoon); remove remaining peel and cut into segments.
  2. Preheat large sauté pan on medium 2–3 minutes. Place oil in pan, then add beans, seasoning, and zest; cook 1–2 minutes or until beans are crisp-tender.
  3. Remove pan from heat; stir in orange segments. Serve.

Aprons Advice

  • Crispy, light, and bright! Serve up omega-3s with vitamin C on one delicious plate.
  • These are quick, simple recipes that make it easy to get children involved in the kitchen.

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Crispy Fish Sticks and Sauce

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Green Beans and Orange

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Crispy Fish Sticks and Sauce

CALORIES (per 1/4 recipe) 310kcal; FAT 6.00g; SAT FAT 0.00g; TRANS FAT 0.00g; CHOL 90mg; SODIUM 550mg; CARB 33g; FIBER 0.00g; SUGARS 12g; PROTEIN 31g; CALC 2%; VIT A 15%; VIT C 25%; IRON 35%

Green Beans and Orange

CALORIES (per 1/4 recipe) 100kcal; FAT 7.00g; SAT FAT 1.00g; TRANS FAT 0.00g; CHOL 0mg; SODIUM 0mg; CARB 9g; FIBER 3.00g; SUGARS 4g; PROTEIN 1g; CALC 4%; VIT A 10%; VIT C 45%; IRON 2%

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