Zen Snack: Fish Sticks

Zen Snack: Fish Sticks

It’s great to have a couple fast and easy healthy snacks in your pocket while you are hanging out indoors with kids. These fish sticks can be made with any kind of fish, but I prefer salmon for the health benefits. Also, if you just want to practice the mindfulness activity, then feel free to use your regular, boxed version of fish sticks or even chicken nuggets and still practice mindfulness in your preparation during kitchen time with your child.

Salmon Fish Sticks


  • 16 oz skinless salmon filet (or other fish of choice)
  • 1/4 c almond flour, 1/2 brown rice flour
  • ¼ c gluten free bread crumbs
  • 2 eggs slightly beaten
  • salt and pepper to taste
  • Olive oil or grapeseed oil spray

Preheat oven to 425.  Mix together almond flour, gluten free bread crumbs, salt and pepper and place on plate. Slightly beat the eggs and place in bowl for dipping.  Cut the salmon into strips.  First dip salmon strips into egg mixture and then coat with almond flour/crumb mix. 

Place on cooking sheet that has been well coated with olive oil or grapeseed oil spray.  Spray the sticks to coat with oil and then place in oven to bake for 18-20 min. 

Serve with your favorite dipping sauce. 

Fish sticks made at home

Mindfulness Moments

As you are preparing with your child, pause periodically to take a deep breath and check in with the body sensations.  Especially when dipping the salmon in egg, pause to notice how it feels on your fingers, how the raw salmon feels in your hand and then how the almond mixture feels in contrast.  Talk with your child about tuning in, noticing, paying attention and how this helps us to know when our bodies need a break, or quiet, or more energy, or when we are feeling tense.

Relaxation Activity:  Floppy Fish

Take a deep breath in, holding your arms to your sides.  Hold the breath for a count to three. Now, on the exhale, flop your body over like a floppy fish.  While bent over, completely relaxed like a floppy fish, gently bounce up and down. (For younger kids: You can sing softly together: “floppy fish, floppy fish, floppy fish” while you completely relax and let yourself “go with the flow”).  Take a breath in and return to standing.  Repeat as many times as you like.

Activity: Relaxation Through Art

Draw a picture of a fish while you are waiting for your salmon fish sticks to bake. Please remember to breathe and have fun relaxing!!

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