By Chef Jane Mundy
Some kids don’t much care for fish, but these fish stix are in a different category, especially when served with a side of fries. Hemp seed and ground flaxseed make them healthy. And adults love them too. Makes 8 fish stix.
Ingredients:
1 lb (500 g) russet potatoes, peeled, cooked, and mashed
½ lb (250 g) cooked pollock
½ lb (250 g) leftover white fish
Salt and pepper to taste
¼ cup (60 mL) finely chopped green onion
1 Tbsp (15 mL) ground flaxseed
2 eggs
½ cup (125 mL) dry breadcrumbs
2 Tbsp (30 mL) hemp seeds
2 Tbsp (30 mL) canola oil
Directions:
- Combine the mashed potato, pollock, white fish, salt and pepper, green onion, and flaxseed in a food processor and pulse until they are combined. Transfer the mixture to a medium bowl. Beat the eggs in another medium bowl.
- Combine the breadcrumbs and hemp seeds on a large plate.
- Shape the seafood mixture into “stix,” about 4 × 1½ inches (10 × 4 cm). Coat each stick with the beaten egg and then gently roll it in the breadcrumb-hemp seed mix. Heat the oil in a large frying pan over medium heat. Fry the fish stix until they are golden brown all over, 2 to 3 minutes per side.
- To serve, accompany with french fries, mayo, ketchup (upon request!), and raw veggie sticks.
Excerpted from The Ocean Wise Cookbook, edited by Jane Mundy. Text copyright Jane Mundy and Whitecap Books. Photographs copyright Tracey Kusiewicz. Published by Whitecap Books, 2010.
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