Low Fat Crispy Fried Fish Cakes
Indulge in guilt-free satisfaction with these Low Fat Crispy Fried Fish Cakes—perfectly baked for a golden crisp without heavy frying. Featuring tender white fish fillets blended with fresh parsley, zesty lemon, and a dash of Dijon mustard, these fish cakes burst with vibrant, wholesome flavors. Whole wheat breadcrumbs provide a crunchy outer layer, while egg whites keep them light and airy. With minimal prep time and a quick bake in the oven, this nutritious recipe is ideal for a weeknight dinner or healthy entertaining. Serve these protein-packed delights with a side of fresh greens or steamed veggies for a balanced, low-fat meal that’s irresistibly delicious.
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Recipe Information
Ingredients
- 400 grams Skinless white fish fillets
- 2 large Egg whites
- 1 cup Whole wheat breadcrumbs
- 2 pieces Green onions, finely chopped
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Dijon mustard
- 1 as needed Olive oil spray
Instructions
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper and lightly spray with olive oil spray.
In a food processor, pulse the fish fillets until roughly chopped. Do not over-process, as you want small chunks, not a paste.
Transfer the chopped fish to a large bowl. Add in the egg whites, green onions, parsley, lemon zest, lemon juice, salt, pepper, and Dijon mustard. Mix well to combine all ingredients.
Divide the mixture into 8 equal portions. Shape each portion into a patty, about 2.5 cm (1 inch) thick.
Place the breadcrumbs in a shallow dish. Lightly coat each fish cake in the breadcrumbs, pressing gently to adhere.
Arrange the fish cakes on the prepared baking sheet. Spray the tops lightly with olive oil spray to help them crisp up.
Bake the fish cakes in the preheated oven for approximately 12-15 minutes, or until golden brown and cooked through, flipping halfway through the cooking time.
Remove from the oven and let them rest for a few minutes before serving.
Serve warm with a side of salad or steamed vegetables and enjoy your low-fat crispy fried fish cakes.
Nutrition Facts
Calories |
865 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2454 mg | 107% | |
| Total Carbohydrate | 86.3 g | 31% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 5.7 g | ||
| Protein | 104.0 g | 208% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 212 mg | 16% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1810 mg | 39% | |
*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.
