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+ servings

Buckwheat & Hemp Fish Sticks with Mustard Maple Dipping Sauce

This fish stick punches up the nuttiness of the buckwheat and hemp with the woodsy hint of rosemary plucked from the backyard.

Course Dinner
Cuisine American
Prep Time 20 minutes
Cook Time 12 minutes
Total Time 32 minutes
Yield 16 fish sticks
Calories 125 kcal
Author Annelies Zijderveld


For the Fish Sticks:

  • 2 cups Buckwheat & Hemp cereal
  • 1 tablespoon fresh rosemary
  • 1/2 teaspoon real salt
  • 1/4 teaspoon pepper
  • 1 cup buckwheat flour
  • 1/2 pound firm white fish I used halibut
  • 1 egg

For the Dipping Sauce:

  • 1/4 cup mustard
  • 2 Tablespoons maple syrup


  1. Preheat oven to 350 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.