Heart-Healthy Classic Fish Cakes
Elevate your weeknight dinner with these *Heart-Healthy Classic Fish Cakes*, a nutritious twist on a beloved comfort food. Made with tender white fish fillets like cod, haddock, or pollock, and paired with creamy russet potatoes, these fish cakes are delicately seasoned with fresh parsley, zesty lemon juice, and dijon mustard for a burst of fresh flavor. Coated in whole wheat breadcrumbs and lightly pan-fried in heart-healthy olive oil, these golden patties manage to be crisp yet light. With minimal added fats and wholesome ingredients, this recipe is perfect for health-conscious eaters who crave indulgence without compromise. Ready in just under 45 minutes, these fish cakes make a versatile main dish, especially when served with a leafy green salad or fresh lemon wedges. Perfect for family dinners or meal prep, their balance of taste and nutrition will keep you coming back for more.
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Recipe Information
Ingredients
- 500 grams fresh white fish fillets (cod, haddock, or pollock)
- 350 grams russet potatoes
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
- 3 stalks green onions, finely chopped
- 1 teaspoon dijon mustard
- 1 large egg
- 100 grams whole wheat breadcrumbs
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
- 1 as needed olive oil spray
Instructions
Peel the potatoes and cut them into chunks. Place in a pot of boiling water and cook for about 12-15 minutes until tender. Drain and mash them without adding any milk or butter. Set aside to cool slightly.
While the potatoes are cooking, steam the fish fillets over a pot of simmering water for about 8-10 minutes or until they are just cooked through. Let them cool a bit, then flake them into large pieces using a fork.
In a large mixing bowl, combine the mashed potatoes, flaked fish, 1 tablespoon of extra-virgin olive oil, lemon juice, parsley, green onions, dijon mustard, egg, black pepper, and salt. Mix gently until everything is well combined, being careful not to turn the mixture into a mush.
Shape the mixture into 8 equal patties, about 1-inch thick.
Place the breadcrumbs on a plate and gently coat each fish cake with the breadcrumbs by pressing lightly on each side.
Heat the remaining tablespoon of extra-virgin olive oil in a non-stick frying pan over medium heat. Lightly coat the pan with olive oil spray to ensure even coating.
Cook the fish cakes in batches for about 3-4 minutes on each side until they are golden brown and heated through.
Remove from the pan and place on a paper towel-lined plate to absorb any excess oil.
Serve hot, garnished with additional chopped parsley and a wedge of lemon, if desired.
Nutrition Facts
Calories |
1528 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.3 g | 59% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 470 mg | 156% | |
| Sodium | 1842 mg | 80% | |
| Total Carbohydrate | 149.6 g | 54% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 9.0 g | ||
| Protein | 131.3 g | 263% | |
| Vitamin D | 26.3 mcg | 132% | |
| Calcium | 301 mg | 23% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 4022 mg | 86% | |
*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.
