Heart-Healthy Classic Homemade Fish Cakes
Savor the goodness of "Heart-Healthy Classic Homemade Fish Cakes," a lighter twist on a traditional favorite. This simple, wholesome recipe features flaky cod or white fish, combined with fresh parsley, zesty lemon, and hearty whole wheat breadcrumbs for a satisfying yet nutritious dish. Poached to perfection and gently pan-fried in heart-healthy olive oil, these fish cakes achieve a golden-brown exterior while remaining tender and flavorful inside. Perfect for a quick weeknight dinner or a healthy meal-prep option, they’re paired beautifully with a dollop of low-fat yogurt and a squeeze of fresh lemon. Ready in just 40 minutes, this recipe is a must-try for anyone looking for a delicious, high-protein dish that's low in saturated fat and packed with vibrant flavors.
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Recipe Information
Ingredients
- 500 grams fresh cod or white fish fillet
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 units garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 1 large egg
- 100 grams whole wheat breadcrumbs
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 tablespoons low-fat plain yogurt
- 4 units lemon wedges, for serving
Instructions
Begin by poaching the fish. Place the fish fillet in a large saucepan and cover with water. Bring to a low simmer over medium heat and cook for 5-7 minutes, or until the fish is fully opaque and flakes easily with a fork.
Remove the fish from the water and set it aside to cool slightly. Once cool enough to handle, flake the fish using a fork and discard any skin or bones.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and sauté for about 3-4 minutes until translucent. Add the minced garlic and continue to cook for an additional minute until fragrant. Remove from heat and let cool.
In a mixing bowl, combine the flaked fish, sautéed onions and garlic, chopped parsley, lemon zest, beaten egg, and whole wheat breadcrumbs. Season with salt and black pepper. Mix everything well until the ingredients form a cohesive mixture.
Divide the mixture into 8 equal parts and shape each into a patty about 1.5 cm thick.
Heat the remaining tablespoon of olive oil in the skillet over medium heat. Cook the fish cakes in batches if necessary, for 3-4 minutes on each side or until they are golden brown and cooked through.
Serve the fish cakes warm, garnished with lemon wedges and a dollop of low-fat plain yogurt for added flavor.
Nutrition Facts
Calories |
1234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.4 g | 58% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 437 mg | 146% | |
| Sodium | 3453 mg | 150% | |
| Total Carbohydrate | 90.5 g | 33% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 14.4 g | ||
| Protein | 114.9 g | 230% | |
| Vitamin D | 6.9 mcg | 35% | |
| Calcium | 323 mg | 25% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2588 mg | 55% | |
*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.
