Saturday, June 16, 2012

Vegan "Fish" Fillets w/ Tartar Sauce

Vegan "Fish" Fillets

3 cups mixed sprouts
1 large onion
6 cloves garlic
2 cups celery w/ leaves
3/4 cup walnut pieces
1/2 cup flaxseed
1/3 cup gluten-free flour
4 tablespoons olive oil
2 tablespoons lemon juice w/ some zest
1 tablespoon garlic powder
1 tablespoon dill weed
1 teaspoon turmeric
1/2 teaspoon savory
1/2 teaspoon thyme
1/2+ teaspoon sage
1/2 heaping teaspoon sea salt
In the food processor, chunk up the onion, celery, garlic and add in the walnut pieces and flaxseed and process to a rough consistency. Do not overprocess to make liquid. Add in the oil, lemon juice and seasonings and buzz quickly. If the processor is large enough, add in some sprouts and quickly buzz; add more sprouts and quickly buzz. Do not overprocess. The sprouts only need to be worked into the "dough". In a mixing bowl pour the mixture and add remaining sprouts if any. Also add the gluten-free flour and mix by hand. The mixture should be able to stick together when patted into fish fillet shapes. Place "fillets" on a greased baking sheet and bake for 55 minutes @ 350F, flipping the fillets after 25 minutes.
Be sure to wash sprouts VERY well. Sprouts are known to be susceptible to e.coli and salad bar sprouts are recommended to be avoided in the restaurants due to not knowing whether they have been properly washed. My mom washes her homegrown sprouts (sprouted in quart jars) by adding a teaspoon of peroxide to the sprouts when the jar is full of water. She lets it sit for 3-4 minutes and repeats if there is foam. If there's no foam, she thoroughly rinses the sprouts again to rid them of peroxide. When sprouting, she rinses her sprouts 3-4 times a day depending, and at least once a day uses peroxide.

Vegan Tartar Sauce

3/4 cup sunflower seeds (soaked 1-2 hours, soak water tossed)
4 tablespoons lemon juice
4 tablespoons olive oil
3-4 cloves garlic
2 teaspoons dill weed
1/2 teaspoon sea salt
1 large onion (1 cup), diced
3-4 stalks celery (1 - 1 1/2 cups), diced
parsley for garnish
After soaking the sunflower seeds and tossing the soak water, add the seeds to a blender with all ingredients and enough water to reach desired consistency. Blend to a smooth consistency. Stir in the diced onion and celery, garnish with parsley and serve.

The fillets are quite simple to make once a person has the sprouts. I served the "fish" fillets and complementary tartar sauce with cole slaw (with a lemon olive-oil dressing), guacamole, adlay (a gluten free grain also called Job's tears) and asparagus. The meal was garnished with cherry tomatoes (mostly for color) and parley springs.


  1. Dear Cheryl,

    Thank you for a delicious meal I had this Sunday. It's very tasty and it's very filling and its also healthy! Though it takes time to make the fillets and to prepare the sauce, it pays back with wonderful flavor and several days of lunch supply. I'm a new person in sprouting. So far I can successfully grow broccoli sprouts( I find them the easiest to sprout) they are tasty, refreshing and make my salads look and taste anew! Great to know that they also have good plant protein. But red clovers, that are also easy to sprout, I have bad time dehulling. The hull is so thin and light, takes me 20 min to dehull one portion!
    Cheryl, do you go after every single shell, or you just rinse off as many of them as you can and leave the rest on the sprouts? Do those shells irritate the GI? I don't want to give up on the red clover because of those buggers shells, but it takes forever to pull them out.
    Thank you for answering my questions. You are truly so much help!


    1. Dear V - Since you have IBS, you prob should spend that time dehulling, but I admit to being both very busy and very lazy, so I just float them off in several rinses, or at least as many as will conveniently float off. The rest I just ignore and eat.