What I love most about this recipe is that it takes the typically unhealthy part of the fish stick and turns it into something super healthy. The Chia seeds don’t add much flavor, but they pack a huge nutritional punch.
Fish is an excellent source of low fat protein. White fish is rich in B vitamins which help eliminate toxins from the body and keep the skin, nervous system and red blood cells healthy.
The Chia Seeds are the real powerhouse here. They are rich in Omega 3′s, calcium, potassium, magnesium, fiber, protein, selenium, antioxidants, folate and lingans among others. Basically, they are good for everything. Any place you can add Chia to your diet is a good thing.
The Hemp seeds also offer a number of phytonutrients, amino acids, fatty acids, and protein along with a balance of Omega 3′s and 6′s. Mostly I like them because they add a slightly nutty flavor which I really like.
These healthy fish sticks can be made anytime and reheated in a toaster oven. They keep for a couple of days in the refrigerator. They also make a good lunchbox item.
- white fish - 1/2 lb. Sole, tilapia or flounder will work. It's best to use wild-caught fish.
- breadcrumbs - 1/3 cup - I use organic gluten-free ones.
- parmesan cheese - 1/3 cup
- chia powder - 1/3 cup
- salt - 1/4 tsp
- egg - 1
- milk - splash
- hemp seeds - 1 tbsp (optional)
Hemp is a highly digestible plant protein. It contains all 9 essential amino acids as well as being an excellent source of fatty acids.
- oil - 2 tbsp of canola oil or other good high-heat oil
Combine the breadcrumbs, chia powder, parmesan cheese, hemp seeds and salt in a shallow bowl.
Beat the egg and milk with a fork in separate bowl.
Cut the fish into nugget size pieces.
Dip the fish into the egg and milk combination. Then coat the fish with the bread crumb mixture.
In a medium size frying pan, heat 1 tablespoon of oil. When it is hot, add 1/2 of the fish. It will take no more than 2 minutes per side. The fish sticks are ready when they look a little darker brown.
Remove them from the frying pan and lay them on a paper towel to soak up any excess oil. Add the 2nd tablespoon of oil and repeat the process. Serve with ketchup or any dipping sauce of your choice. My kids like them with a squeeze of lemon.