Fish Sticks Marinara

Gluten Free
Health score
15%
Fish Sticks Marinara
40 min.
6
171kcal

Suggestions


Are you looking for a delicious and satisfying dish that’s perfect for any occasion? Look no further than our Fish Sticks Marinara! This gluten-free recipe combines the crispy goodness of breaded fish sticks with the vibrant flavors of marinara sauce, all nestled on a bed of tender broccoli spears. It’s a delightful twist on traditional fish sticks that will impress your family and friends.

Ready in just 40 minutes, this dish is not only quick to prepare but also packed with flavor and nutrition. Each serving contains only 171 calories, making it a guilt-free option for those who want to indulge without compromising their health goals. The combination of protein from the fish sticks, healthy fats from the cheese, and fiber from the broccoli creates a well-rounded meal that’s perfect as an antipasti, starter, or even a snack.

Whether you’re hosting a gathering or simply looking for a fun weeknight dinner, Fish Sticks Marinara is sure to be a hit. The melty mozzarella and savory Parmesan cheese add a rich creaminess that perfectly complements the tangy marinara sauce. Plus, it’s an easy way to sneak in some veggies! So, roll up your sleeves and get ready to enjoy a dish that’s as delightful to make as it is to eat!

Ingredients

  • 18 oz broccoli frozen thawed drained
  • tablespoon vegetable oil 
  • 0.5 teaspoon basil dried
  • 0.5 teaspoon garlic clove chopped
  • 12  celery stalks frozen
  • 15 oz tomatoes 
  • oz parmesan shredded
  • oz mozzarella cheese 

Equipment

  • oven
  • glass baking pan

Directions

  1. Heat oven to 350°F. In ungreased 8-inch square (2-quart) glass baking dish, arrange broccoli.
  2. Drizzle with oil; sprinkle with basil and garlic.
  3. Place fish sticks on broccoli. Spoon marinara sauce over fish.
  4. Sprinkle with Parmesan cheese. Arrange mozzarella cheese on top.
  5. Bake uncovered about 30 minutes or until thoroughly heated.

Nutrition Facts

Calories171kcal
Protein25.04%
Fat51.63%
Carbs23.33%

Properties

Glycemic Index
32.17
Glycemic Load
2.58
Inflammation Score
-8
Nutrition Score
19.083478354889%

Flavonoids

Apigenin
0.23mg
Luteolin
0.76mg
Kaempferol
6.69mg
Myricetin
0.06mg
Quercetin
2.81mg

Nutrients percent of daily need

Calories:171.22kcal
8.56%
Fat:10.37g
15.95%
Saturated Fat:4.98g
31.13%
Carbohydrates:10.54g
3.51%
Net Carbohydrates:7.1g
2.58%
Sugar:4.41g
4.9%
Cholesterol:25.61mg
8.54%
Sodium:623.96mg
27.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.31g
22.63%
Vitamin C:81.15mg
98.37%
Vitamin K:97.41µg
92.77%
Calcium:254.52mg
25.45%
Vitamin A:1101.84IU
22.04%
Phosphorus:210.95mg
21.09%
Folate:65.42µg
16.36%
Potassium:529.14mg
15.12%
Vitamin B2:0.25mg
14.55%
Manganese:0.28mg
14.22%
Fiber:3.44g
13.76%
Vitamin E:1.96mg
13.1%
Vitamin B6:0.24mg
12.16%
Selenium:8.5µg
12.15%
Vitamin B12:0.7µg
11.72%
Zinc:1.48mg
9.88%
Magnesium:37.78mg
9.44%
Iron:1.56mg
8.67%
Vitamin B5:0.79mg
7.9%
Copper:0.13mg
6.66%
Vitamin B3:1.32mg
6.6%
Vitamin B1:0.09mg
6%