healthy fish sausages
Makes 16 sausages (6cm length)
Preparation time: 1 hour 15 minutes
Cooking time: 10 minutes
1.7kg (2 whole) Spanish mackerel
1 tsp salt
½ tsp pepper
1 litre cold water
½ tsp salt
To get the best results you should use fish which gives you a sticky, starchy paste. This includes wolf herring (also known as ikan parang (Malay) and sai-toh-yee (Cantonese)), yellowtail snapper (also known as ikan kunyit (Malay) or tau-fu-yee (Cantonese)) or Spanish mackerel (also known as ikan tenggiri (Malay) or kau-yee (Cantonese)).
Who doesn't love a good sausage? WHO (World Health Organisation) issued a definitive statement recently that processed meat causes cancer. How do we have our sausage minus the health risks? Here's my version of healthy sausages. It contains nothing but pure fish meat lightly seasoned with salt and pepper.
I made a comparison between the nutrient content of cheap frozen chicken sausage and these healthy fish sausages. The calorie content are similar. However with the healthy fish sausages, you are eating good quality protein from the mackerel which is also a good source of omega-3 fats. This is definitely much healthier than the processed sausage made out of fillers and preservatives which are carcinogenic.
To remove the fish meat: Fillet the fish. Hold the fillet by its tail and use a metal spoon to scrape the flesh off the skin. Remove any fish bones. This should yield 850 g fish meat. Wrap in cling film and chill for an hour in the freezer.
To prepare the fish paste: Using a heavy duty mixer and paddle attachment, beat the fish meat, salt and pepper for 10-15 minutes. Beating the fish meat for 10-15 minutes, eliminates the traditional step of slapping the meat around the side of a large mixing bowl 60-70 times. This process helps to give the fish sausage a springy, bouncy texture. Remove the fish paste from the mixer.
To make the fish sausage: Fill up a large bowl/basin with cold water and dissolve ½ tsp salt into it. Roll the fish paste into a sausage and soak it in the basin of water. Repeat this process until all the fish paste is used up.
To cook the sausage: Heat a non-stick ceramic pan on medium heat. Pan fry the sausages without oil until they turn golden brown. Serve warm.