Low Fat Fish Cakes with Green Goddess Sauce
Dive into a healthy and flavorful meal with these Low Fat Fish Cakes paired with a creamy Green Goddess Sauce! Perfectly crisp on the outside and tender on the inside, these fish cakes are made with flaky white fish, golden mashed potatoes, and a hint of fresh parsley and zesty lemon. Lightly pan-fried with just a spritz of olive oil, they’re a guilt-free option that doesn’t compromise on taste. The vibrant green goddess sauce, a blend of Greek yogurt, ripe avocado, and fresh herbs like parsley, chives, and basil, adds a refreshing and velvety finish. Ready in just 40 minutes and perfect for a quick family dinner or meal prep, this dish is a nutritious and satisfying way to enjoy seafood. Serve these low-fat fish cakes warm with a drizzle of sauce for a truly delicious experience!
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Recipe Information
Ingredients
- 400 g White fish fillets (e.g. cod or haddock), skinless and boneless
- 300 g Potatoes, peeled and diced
- 1 large Egg
- 50 g Panko breadcrumbs
- 2 tbsp Fresh parsley, finely chopped
- 1 tsp Lemon zest
- 0.5 tsp Salt
- 0.25 tsp Black pepper, freshly ground
- 1 as needed Olive oil spray
- 120 g Greek yogurt (plain, non-fat)
- 0.5 medium Avocado, ripe and mashed
- 2 tbsp Fresh parsley, chopped
- 1 tbsp Fresh chives, chopped
- 4 leaves Fresh basil leaves
- 2 tbsp Lemon juice
- 1 small Garlic clove, minced
- 0.25 tsp Salt
- 1 tbsp Water
Instructions
Boil the diced potatoes in a medium pot of salted water until tender, about 10-12 minutes. Drain and mash until smooth. Set aside to cool slightly.
While the potatoes are boiling, steam the fish fillets until they are fully cooked and easily flake with a fork, approximately 8-10 minutes. Let the fish cool, then flake into small pieces using your fingers or a fork.
In a large mixing bowl, combine the mashed potatoes, flaked fish, egg, panko breadcrumbs, parsley, lemon zest, salt, and black pepper. Mix gently until all ingredients are evenly distributed.
Form the mixture into 8 evenly sized patties. Place them on a tray and refrigerate for 10-15 minutes to help them firm up.
While the fish cakes are chilling, make the green goddess sauce. In a blender or food processor, combine the Greek yogurt, mashed avocado, parsley, chives, basil, lemon juice, minced garlic, salt, and water. Blend until smooth and creamy. Adjust seasoning if needed and set aside in the refrigerator.
Heat a large non-stick skillet over medium heat and lightly spray with olive oil. Cook the fish cakes in batches for 3-4 minutes per side until golden brown and heated through.
Serve the fish cakes warm with the green goddess sauce on the side or drizzled on top. Enjoy!
Nutrition Facts
Calories |
1065 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.1 g | 31% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 424 mg | 141% | |
| Sodium | 2532 mg | 110% | |
| Total Carbohydrate | 107.9 g | 39% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 12.0 g | ||
| Protein | 105.8 g | 212% | |
| Vitamin D | 21.3 mcg | 107% | |
| Calcium | 310 mg | 24% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 3271 mg | 70% | |
*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.
