Buckwheat Fish Sticks with Maple Mustard Dipping Sauce


I loved fish sticks as a child. Then again, I was a child who regularly ate boxed foods. Recently, my Mom and I had a conversation about that surly food memory past riddled with processed foods. She apologized for not doing better in this department and I responded that she did the best she could. I learned how to cook from my godmother, Mom Oldine and my gourmande aunt, Tia Berta. But I learned the joys of eating and got the push of support for a sometimes unruly imagination in the kitchen from my Mom.

In a month where 5,000 people have signed up to take the pledge to eat unprocessed foods, I consider how processed foods got me through my latch-key kid days and how now, as an adult, I can make other choices. I can make my own fish sticks without preservatives and use fresh herbs to infuse their earthy flavor into the crunchy exterior. I can chat with our local butcher and fishmonger and select a fine filet of halibut from down the coast, near where my friend Cheryl lives. I can look for alternative grains and upcycle ingredients typically consigned to one mealtime and invite them into another. The world is my oyster. Or, in this case, the world is my fish stick.


Buckwheat Fish Sticks with Maple Mustard Dipping Sauce

Originally published on Eating Rules

Yields 16 fish sticks

For the Fish Sticks:
  • 2 cups Buckwheat & Hemp cereal
  • 1 tablespoon fresh rosemary
  • ½ teaspoon real salt
  • ¼ teaspoon pepper
  • 1 cup buckwheat flour
  • ½ pound of firm white fish (I used halibut)
  • 1 egg
For the Dipping Sauce:
  • ¼ cup Dijon mustard
  • 2 Tablespoons maple syrup
  1. Preheat oven to 350F degrees. Grease a roasting pan or line with parchment paper.
  2. Place cereal, rosemary, salt and pepper into a blender and process until finely ground. Pour contents onto a large plate.
  3. Pour buckwheat flour onto a separate plate. In a small bowl, whisk the egg.
  4. Place halibut filet on a cutting board and make narrow incisions down the length of the fish so that you cut long strips. Then you will cut these long strips in half. In the end, you should have 16 fish sticks.
  5. Assemble your line-up with your cutting board of fish first, followed by the plate of flour, then the egg wash, next the plate of buckwheat bread crumbs and lastly your lined or greased roasting pan.
  6. Proceed to dredge each cut fish section into the flour until nicely coated. Then, dip into the egg wash until all surfaces are nice and eggy. Lastly, dip and roll the fish stick in the breadcrumbs until all sides are coated. Place on the lined roasting pan. Repeat the process with all remaining fish sticks until they have all been shellacked with the flour-egg-breadcrumb mixtures.
  7. Cook for 12 minutes.
  8. While the fish sticks are cooking combine the mustard and maple syrup in a small bowl. Set aside.
  9. Remove the fish sticks from the oven and serve with Maple Mustard sauce.

Fish Burger with Lentil Dip and Cucumber Yogurt

FISH RECIPES- Fish Burger with Lentil Dip and Cucumber Yogurt

My first cookbook giveaway is over – congrats Routhie! I will be sending you your own copy of “Blood Sugar” to enjoy. And in the spirit that everyone is a winner, I’m posting a recipe from the cookbook with a thanks to the publisher New Holland.

Say this with me: fish burger with lentil dip and cucumber yogurt.

I just returned from the pre-eminent food show for the natural and organic food industry and three nights out of five, I found myself hankering for fish. In a sea of non-GMO, organic, natural foods, fish and vegetables were what I craved regularly.

This sandwich puts other fish sandwiches to shame for the simple facts: variety of flavors and textures. The crispety crunch of the roasted garlic toast contrasting with the tangy yogurt sauce and smooth savory lentil dip played well with the fish. This recipe is typical of Chef Michael Moore’s style, featuring fresh herbs incorporated in to make a full-flavored without being full fat entree that’s pretty exciting.

Enjoy. Every Monday needs a bit of oomph.

fish burger with lentil dip and cucumber yogurt

Recipe by Chef Michael Moore from “Blood Sugar”
Reprinted with permission & with a few adaptations

I didn’t use canned lentils, so I’m giving the measurements below for what we did use, which was dried lentils. Also, we didn’t find any wholemeal soy and linseed rolls, but there was a beautiful loaf of roasted garlic bread that caught our eye instead, which I think worked out great. This sandwich is tall and if you’re like me and have a small mouth, the sliced bread worked better than a roll. Also, I encourage you to consider eating this as an open faced sandwich which, we enjoyed at several meals. The recommended serving size of each sandwich has two fish patties on the toasted bread, which works out to neat single patty portions if you cut the bread between the patties.


1 lb. firm white fish filets, boned and skinless

2 egg whites

½ bunch cilantro, chopped

1 teaspoon harissa paste

pinch of salt



1 tablespoon olive oil

1 clove of garlic, crushed

1 teaspoon, ground cumin seeds

1 teaspoon ground coriander seeds

pinch of ground fennel seeds

1 cup dry brown lentils

1 ¾ cup water



½ Persian cucumber, grated

1 cup non-fat plain yogurt

juice of 1 lemon




Sliced roasted garlic sourdough bread

  1. Chill the fish and egg whites in the freezer for 15 minutes.
  2. Using a blender, process the fish and harissa until smooth. Add egg whites and season with salt and pepper. Add the cilantro and blend will. Form 8 small patties from the mixture and make sure to coat with cooking spray. Cook over medium heat for 3 minutes on each side or until cooked in a nonstick pan. They should look golden and firm to the touch.
  3. Bring 1 ¾ cup water to boil and add in 1 cup dried lentils. Bring down to a simmer and cover to cook for 20-25 minutes or until soft.
  4. Make the Moroccan dip by cooking the garlic in oil for a few minutes and then stir in the spices. Heat for another minute and add in the cooked and drained lentils and 1/4 cup of water. Simmer for 10 minutes or until liquid has evaporated and lentils are thick. Cool slightly and then puree until smooth. Add a pinch of salt and pepper to taste. Set aside.
  5. On a box grater, grate the cucumber and drain out any excess liquid. Add grated cucumber to a small bowl of yogurt, lemon juice and mint. Stir.
  6. Toast your bread slices.
  7. Assemble your fish sandwiches by laying down two slices of toast and then smearing one side with the lentil dip. Lay down the mixed greens or spinach and two fish patties on top. Finish with a dollop of the yogurt.

SERVING SUGGESTION: Try these with some roasted parsnip fries for a delightful healthier fish and chips combination.




Sweet Pepper Tilapia

FISH RECIPES- confetti-tilapia


Sweet Pepper Tilapia

This would be great served with brown rice or another whole grain. It’s light and cool for these hot summer days. I served it with zucchini ribbons, but that’s a recipe for another day.

YIELD: 2 servings

  • 2 tilapia filets
  • 4 sweet peppers, thinly sliced
  • 1/2 small sweet onion, sliced
  • 1 tablespoon capers
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • Kosher salt

1. Preheat oven to 350 degrees.

2. Meanwhile slice your peppers and onion.

3. Lightly grease pan with olive oil. Place fish in pan. (We used frozen tilapia so no need to defrost).

4. Drizzle with 1 tablespoon olive oil and then sprinkle the sliced onion, peppers and capers over the fish. Dust with the spices and pinch of kosher salt.

5. Cook for 25 minutes. You can serve with a wedge of lemon to squeeze over the fish. Lemon seems to always be a great complement to fish.