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Publix Simple Meals

Baked Fish Sticks, Sweet Peas, and Honey-Nut Bananas

Servings:
Makes 4 Servings
Total Time:
25 minutes
Active Time:
25 minutes

Cooking Sequence


-- Prepare fish sticks and begin to bake - 10 minutes

-- While fish bakes, prepare peas and dessert recipe; serve - 15 minutes


Baked Fish Sticks

Ingredients

1 1/2 lb firm, white fish filets (like cod or haddock), thawed, if needed

2 cups cornflakes cereal

large zip-top bag

1/2 teaspoon seasoned salt

1/2 teaspoon all-purpose (or Italian) seasoning

1/2 cup egg substitute (or 2 large eggs, beaten)

cooking spray

Steps


1. Preheat oven to 400°F. Cut fish into 3/4-inch-wide strips. Place cereal in large zip-top bag. Seal tightly and crush cereal with fingertips (or process in food processor) until ground finely. Add seasonings and mix until well blended. Place mixture in shallow bowl. Place eggs in second shallow bowl.

2. Dip each fish “stick” into eggs (allowing excess to drip off), then dip into crumb mixture. Coat both sides of fish with crumbs; press with fingertips to evenly coat.

3. Place fish sticks on baking sheet. Coat fish with cooking spray. Bake 8-12 minutes or until internal temperature reaches 145°F (and crust is golden). Cook time varies depending on thickness of the fish. Serve.


Sweet Peas

Ingredients

1 (16-ounce) bag frozen green peas

1/2 cup water

2 tablespoons honey

1 tablespoon butter

1/2 teaspoon seasoned salt

Steps


1. Combine peas and water in medium saucepan. Cover and bring to boil on medium-high.

2. Reduce heat to low. Cook 5-10 minutes, stirring occasionally, or until tender.

3. Drain peas and return to pan. Stir in remaining ingredients and serve.


Honey-Nut Bananas

Ingredients

1 1/2 cups chopped walnuts

3 tablespoons sugar

1/2 teaspoon ground cinnamon

4 bananas (rinsed)

4 long skewers, optional

1/4 cup honey

Steps


1. Combine walnuts, sugar, and cinnamon in food processor (or blender); pulse until ground finely. Place mixture in shallow bowl.

2. Peel bananas and cut into 2-inch-long pieces; place on 4 skewers, if desired. (For bite-size desserts, place each banana piece on a short skewer.)

3. Brush bananas with honey; then roll in nut mixture. Serve.


Aprons Advice

For a cool treat, freeze the nut-crusted bananas until firm, then cover with chocolate shell coating.

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Baked Fish Sticks

CALORIES (per 1/4 recipe) 210kcal; FAT 2.5g; CHOL 55mg; SODIUM 420mg; CARB 13g; FIBER 1g; PROTEIN 32g; VIT A 4%; VIT C 6%; CALC 2%; IRON 8%

Sweet Peas

CALORIES (per 1/4 recipe) 140kcal; FAT 3g; CHOL 10mg; SODIUM 290mg; CARB 24g; FIBER 6g; PROTEIN 5g; VIT A 45%; VIT C 15%; CALC 2%; IRON 10%

Honey-Nut Bananas

CALORIES (per 1/4 recipe) 490kcal; FAT 29g; CHOL 0mg; SODIUM 0mg; CARB 60g; FIBER 6g; PROTEIN 8g; VIT A 2%; VIT C 20%; CALC 6%; IRON 10%