The good stuff:

  • If you’re craving fish & chips or your favourite fish burger, this recipe makes a great plant-based substitute (another great transition recipe).
  • It’s made from beans, hearts of palm– so you’re getting protein, fiber, vitamins & minerals.Β 
  • Hearts of palm are in this recipe for texture mostly- if you’re looking to recreate the slimey fish texture.
  • And the “fishy” taste comes from nori– the edible seaweed we’ve all come to know from maki sushi! As a tip: seaweeds will bring “fish” flavours to your plant-based dishes πŸ™‚

Fish sandwich 3

You’ll need:
  • 1 can butter beans, drained AND rinsed
  • 1 can hearts of palm
  • 1/2 cup of chickpea flour (aka garbanzo flour/besan/gram flour)
  • 1/3 cup breadcrumbs
  • 1-2 nori sheets, crumbled (you can rub them between your hands)
  • 1 onion, very finely chopped
  • And all the following:black pepper, coriander, garlic powder, thyme, salt- your usual fish seasonings.
  • For the coating & frying: panko breadcrumbs, coconut milk, flour, coconut oil
The process:
  • RINSE & drain the butter beans and hearts of palm. Set aside.
  • Now: fry the onions until golden. Set aside.
  • Mash the beans & hearts of palm to get a fish texture (see picture below). You don’t want to puree it- you can either pulse it in a food processor or use a potato masher and crush everything out. Transfer to a large bowl.
  • Add the cooked onions, chickpea flour and crumbled nori sheets and mix everything together.
  • Now add the breadcrumbs gradually until you get a “firm” texture that you can work with.
  • Lastly, add your spices & herbs and TASTE until you have achieved desired flavour profile.
  • Form your fish patties and set aside.
Fish sandwich6
when the beans, onions & hearts of palm come together (not entirely blended)- you end up with something that looks similar to fish πŸ™‚
  • Organize 3 bowls: 1 x flour, 1 x coconut milk, 1 x panko breadcrumbs
  • Take each “fish” patty and coat it in the following order: flour, coconut milk, panko breadcrumbs. Do this until you’ve coated all the fish patties and set them aside on a plate or tray.
  • FREEZE the fish patties for at least 2 hours. This will really help greatly in holding their form and with the coating.
Fish sandwich5
You can make a ton of patties ahead of time and just freeze them πŸ™‚
  • Now you are ready to fry the patties πŸ™‚ You don’t have deep fry- but just a light sear in a pan with some coconut oil will do. Cook the patties until golden on each side πŸ™‚
  • Enjoy them as you want- I find them particularly nice in a fish burger πŸ™‚
  • Freezing the patties is really an important step- so I’d recommend you do not skip this step, please.
  • Panko breadcrumbs are ideal- but if you can’t find them, use regular breadcrumbs. In Kingston, you can find them at most supermarkets in the Chinese/Japanese food aisle. They are a tad bit more expensive then regular breadcrumbs but really make a huge difference in texture & appearance.
  • Hearts of palm are found canned/jarred in Jamaica. I can only speak on behalf of Kingston- but you’re likely to find it at the bigger chain supermarkets (the Lee’s in Red Hills sells some- look for it in the canned beans aisle)
  • For extra flavour: you can season your coating (add some spices into the coconut milk)
  • Spices & herbs in this recipe are a guideline only. You should stick to what you typically use with fish- the idea is to recreate flavour profiles that remind you of fish πŸ™‚
  • Again, this recipe is a guideline. Please taste along the way and use your hands to determine optimal texture.

Fish sticks1

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