Fish sticks loaded with flavor and nutrients. This recipe received thumbs up from the whole family. The sticks have a creamy texture that pleased the kids and provide high amounts of iron, Omega 3 Fatty Acids and Vitamin D that made me happy 🙂
If you are looking for an iron boosting + immune system boosting + brain and visual development + bone growth support recipe for your little one, this is a very good one thanks to the combination of nutritious ingredients.
Another bonus of the recipe is that it doesn’t have a strong fishy flavor nor scent. I served the sticks to the kids with some steamed veggies on the side but you can also include a sauce. It will be more fun for little ones to dip the stick in the sauce.
Let’s start preheating the oven to 350F. In a food processor blend the garlic, spring onion and parsley for 30sec. Transfer in a large bowl.
Add the broccoli florets in the food processor and blend for 30sec to obtain a breadcrumbs texture. Transfer in the bowl with the herbs. You might need to repeat the step few times and divide the broccoli in batches if the food processor is not big enough.
Add the salmon pieces in the food processor and blend for 30sec to obtain a paste texture. Transfer in the bowl with the broccoli and herbs.
In the bowl add also the eggs, breadcrumbs, soy sauce, lemon zest and hemp seeds.
Combine well with a fork. With 1 Tablespoon of mix create small sticks or cakes. You can shape the mix as you like. I find that sticks are easier to hold for little ones and can be enjoyed as finger food too. With the suggested quantities I was able to make 18 sticks.
Line the sticks one next to the other leaving some space in between on a baking tray lined with parchment paper. Drizzle few tablespoons of Extra Virgin Olive Oil on top. Bake in preheated oven to 350F for 15 minutes; turn the sticks on the other side and keep baking for additional 3 minutes in grill/broil mode to obtain a lovely golden crust.
HOW TO STORE/REHEAT THE SALMON STICKS?
You can prepare the fish sticks and freeze them before baking. They can last up to 4 months in the freezer. When needed simply place them on the baking tray and cook from frozen. They should require 5 minutes more than the fresh ones from scratch.
If you have any baked fish sticks leftovers you can store them in an airtight container for 3 days or freeze them for up to 3 months. To reheat them from the refrigerator you can microwave for 30sec. To reheat them from the freezer you can thaw them on the microwave in thaw mode and than reheat them for 30 sec or you can place them in the oven to 350F for 10/15 minutes.
WHICH SALMON TO BUY?
My first choice is wild caught salmon preferably from Alaska as it is considered to be low in toxins in the water (King or Chinook, Chum, Coho, Pink, Sockeye are the varieties). If I cannot find it, the Farmed Salmon option is next. The main issue about farmed salmon (and in general farmed fish) is to be sure that it has been fed with marine-based fishmeal without added coloring. They usually add the color in the fish food to obtain that bright orange that might be appealing but it’s not natural nor needed. How to be sure? I usually check the label. The addition of coloring in the fish food is usually mentioned in the ingredients’ list. The label also might indicate the kind of feeding (land-based fishmeal diet or marine-based) the farmed salmon received.
If fresh salmon (wild caught or farmed) is not an option, canned salmon can work too. What to check? That there is no added salt or at least low sodium written on the can. It should also mention “BPA-free” (the harmful chemical once used to line the inside of the cans). I prefer the salmon canned in water rather than oil as it’s difficult to control the quality of the oil used.
WHY SHOULD I OFFER SALMON TO MY BABY?
Salmon is an amazing source of Omega 3 Fatty acids, essential for our little one’s brain and visual proper development. They are considered “good fats” to add to your baby’s diet. Salmon is also high in Vitamin D, iron, selenium zinc and calcium that play an important role both in bone growth and immune system strength.
If you are concerned about mercury levels, salmon is classified as a low-mercury fish.
WHY ADDING HEMP SEEDS?
Hemp seeds are a great source of omegas 3 and 6, important nutrients for your baby’s brain development. They can be introduced starting from 6 months of age as they are not known to cause allergies. They have protein, good fats and antioxidants. They have a very mild to no flavor and I love to add them here and there in tons of my recipes to boost the nutritional value of the recipe.
CAN I SUBSTITUTE BROCCOLI?
If you want you can substitute broccoli with cauliflower, grated zucchini, butternut squash or asparagus.
- 1 lb fresh salmon, chopped
- 2 medium eggs
- 1 cup breadcrumbs
- 1 1/2 cup broccoli florets
- 2 Tbsp soy sauce
- 1 spring onion
- 1 garlic clove
- 1 tsp parsley, minced
- 1/2 medium lemon, zest only
- 1 Tbsp hemp seeds
- 3 Tbsp Extra Virgin Olive Oil
Preheat the oven to 350F and line a baking tray with parchment paper.
In a food processor blend for 30sec the parsley, garlic and spring onion. Remove and transfer in a large bowl.
In the food processor add the broccoli florets and pulse for 30sec. into breadcrumbs consistency. Remove and transfer in the bowl.
In the food processor add the salmon and pulse for 30 sec. to obtain a paste. Remove and transfer in the bowl.
In the large bowl add also the eggs, breadcrumbs, soy sauce, lemon zest and hemp seeds. Combine well.
Create small sticks with 1 tablespoon of mix each. Line the sticks one next to the other leaving some space in between on the baking sheet. Drizzle the olive oil on top.
Bake for 15 minutes, turn on the other side and keep baking for 3 minutes in grill/broil mode. Enjoy!