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A Protein and Omega Rich Kid Friendly Snack - Mini Sablefish Broccoli Cakes

by Lindsay Cotter August 15, 2014

A Protein and Omega Rich Kid Friendly Snack - Mini Sablefish Broccoli Cakes


We are here again with more back to school tips for you! We’re talking snack foods!  Kids need more than just 3 meals a day, even though you make sure they eat a healthy breakfast, pack a yummy lunch, and will be home for a sizzle-in fish dinner ; ) snacks are another important part of your child’s diet. Here is why!


  • Prevent overeating: Waiting until you're ravenous to eat is a recipe for disaster. This is especially true for children, if a snack is not quickly accessible when they walk in the door, they are more likely to grab something less desirable, like a candy bar, or chips. These types of foods take more to “fill you up” and prevent an appetite for the good stuff at dinner time. 


  • Ensure they're getting their nutrients: It can be hard to meet all your child's nutritional needs in just three meals a day. If they snack healthy with fresh foods, like Omega3 rich fish, you'll be able to fill in any nutritional gaps they may have from just eating meals. By making fish a priority when it's time to snack, you'll be well on your way to hitting that 3 servings-a-week goal!


  • Keep their energy up: Snacking on the right combination of protein and complex carbs can beat an afternoon slump and help get kids get through their day. Snacking regulates blood sugar to combat a drop in energy. Which can be the difference between performing poorly in an after school sport or other activity and performing well. 

So here's a great recipe to make for those after school munchies! It's easy, delicious, and you can make it ahead of time and freeze until ready to eat! 


  • 8 -10 oz wild caught Sablefish (about 2 fillets)
  • 2-4 tbsp coconut flour ( we also like use Flapjacked Protein Pancake Buttermilk Batter)
  • butter or coconut butter
  • 2 eggs
  • seasoning– lemon pepper, garlic, black pepper, sea salt  (1/4 tsp each)
  • dried or fresh basil (to taste)
  • handful of broccoli slaw or 1/2 cup chopped broccoli
  • garlic or red pepper Hummus (1-2 tbsp)
  • plain yogurt (3-4 tbsp)

Preparation Instructions:

  1. Cook your sablefish until almost done. I usually bake for 10 minutes at 400F first.
  2. Then chop into small pieces and place in bowl once cooled.
  3. Mix your sablefish and eggs together, then add your coconut flour (or other GF flour, batter, etc) and broccoli. Mix again and add herbs and spices.
  4. Then form into small patties. Fry in coconut butter or butter on skillet for a couple minutes on each side.
  5. For the sauce, just mix plain yogurt with 1/2 tbsp chopped basil and the hummus.. Sometimes I add a little more garlic or pepper.Top the cakes with the yogurt sauce and hummus sauce. If you don’t like hummus, feel free to use tomato sauce, avocado, or mild salsa. 

Makes around 6-8 mini cakes. Serve with crackers, grapes, or even more veggies!


Take advantage of our free shipping on sablefish till labor day!


Now get snackin!





Lindsay Cotter
Lindsay Cotter


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