Lunch: Island-Spiced Fish Sticks

Turn cod fillets into spicy fish sticks, using thyme, allspice, a jalapeño chile pepper, and a coating of panko bread crumbs.

This recipe includes superfoods such as:

Spinach

Health benefits of Island-Spiced Fish Sticks

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

Nonstick olive oil cooking spray
2 limes
2 green onions
1/4 c. packed fresh parsley leaves
1/2 jalapeño chile
1 tsp. fresh thyme leaves
1/4 tsp. ground allspice
salt
1 large egg white
1 lb. skinless cod fillet
3/4 c. panko (Japanese-style bread crumbs)
2 tbsp. light mayonnaise
2 tbsp. reduced-fat sour cream
1 bag baby spinach

Instructions

Lightly coat cookie sheet with nonstick cooking spray. From 1 lime, grate 1 teaspoon peel and squeeze 2 teaspoons juice. In small bowl, place juice and 1/2 teaspoon peel. Finely chop 1 tablespoon green onion and add to bowl with lime juice; set aside. Cut remaining green onions into large pieces.
In food processor with knife blade attached, place green onion pieces, parsley, jalapeño, thyme, allspice, 1/2 teaspoon salt, and remaining 1/2 teaspoon lime peel. Pulse until finely chopped.
In medium bowl, lightly beat egg white; set aside. Remove and discard any bones from cod and cut into 2-inch chunks. Place in food processor with green onion mixture; pulse just until cod is coarsely chopped. Transfer cod mixture and 2 tablespoons panko to bowl with egg white; stir until well combined.
On large sheet of waxed paper, place remaining panko. With measuring cup, scoop heaping 1/4 cup cod mixture into 1 hand. With other hand, shape into 3-inch by 1 1/2-inch stick (about 1 inch thick), then place in panko, patting gently to cover all sides. (Mixture will be soft.) Place fish stick on prepared cookie sheet. Repeat, forming 8 fish sticks in all. Cover loosely; refrigerate at least 30 minutes and up to 1 day.
Meanwhile, preheat oven to 450 degrees F. Into bowl with lime juice mixture, stir mayonnaise, sour cream, and 1/8 teaspoon salt until well blended. If not using right away, cover and refrigerate up to 1 day. Makes about 1/3 cup sauce.
Lightly spray fish with cooking spray; bake 10 to 13 minutes or until opaque throughout. Cut remaining lime into wedges. Arrange spinach on plates; top with fish and sauce. Serve with lime.