Fish Cakes Heart Healthy
Delight in the wholesome goodness of these Heart-Healthy Fish Cakes, a nutritious twist on a beloved classic! Crafted with fresh white fish fillets, creamy mashed potatoes, and whole grain breadcrumbs, these oven-baked patties are packed with flavor and goodness without the guilt of deep frying. Infused with zesty lemon juice, Dijon mustard, and fresh herbs like parsley and green onions, these fish cakes boast a light yet savory profile that's perfect for clean eating. Ready in under an hour, they're a breeze to prepare, featuring simple steps like poaching the fish and blending it with wholesome ingredients. Serve these golden, crispy-on-the-outside delicacies with a side of steamed veggies or a green salad for a balanced meal the whole family will love. Perfect for those seeking low-fat, high-protein dinner ideas, these fish cakes are a delicious way to support your healthy lifestyle.
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Recipe Information
Ingredients
- 400 grams Fresh white fish fillets (cod, haddock, or tilapia)
- 200 grams Potatoes
- 100 grams Whole grain breadcrumbs
- 1 large Egg
- 1 teaspoons Dijon mustard
- 2 tablespoons Fresh parsley, finely chopped
- 2 stalks Green onions, finely chopped
- 2 tablespoons Fresh lemon juice
- 1 as needed Olive oil cooking spray
- 0.5 teaspoons Salt
- 0.5 teaspoons Ground black pepper
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Peel and dice the potatoes into small chunks, then boil them in a pot of water for 10-12 minutes or until fork-tender. Drain and let cool slightly.
In a medium saucepan, poach the fish fillets by placing them in a shallow layer of lightly salted water. Bring the water to a simmer and cook for 5-6 minutes, or until the fish is opaque and easily flakes with a fork. Drain and set aside to cool.
Mash the potatoes in a mixing bowl, ensuring there are no large lumps. Add the poached fish, breaking it into small pieces as you mix.
Add the breadcrumbs, egg, Dijon mustard, parsley, green onions, lemon juice, salt, and pepper to the bowl. Mix together until the ingredients are evenly combined.
Using your hands, shape the mixture into 8 equal-sized patties (about 2 inches in diameter). Place them on a plate or tray.
Lightly spray the tops of the fish cakes with olive oil cooking spray. Place them on the prepared baking sheet.
Bake in the preheated oven for 20-25 minutes, flipping the fish cakes halfway through and spraying the other side with olive oil cooking spray. They should be golden brown and crisp on the outside.
Remove from the oven and let cool slightly before serving. Serve the fish cakes with a side of steamed vegetables, a leafy green salad, or a dollop of low-fat yogurt as a dipping sauce.
Nutrition Facts
Calories |
1043 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 2341 mg | 102% | |
| Total Carbohydrate | 115.0 g | 42% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 10.7 g | ||
| Protein | 106.0 g | 212% | |
| Vitamin D | 21.3 mcg | 107% | |
| Calcium | 248 mg | 19% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2706 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
