Mediterranean Diet Classic Fish Cakes
Bring the sunny flavors of the Mediterranean to your table with these irresistible Mediterranean Diet Classic Fish Cakes. Made with fresh cod fillets, tender russet potatoes, fragrant herbs like parsley and dill, and a zesty kick of lemon, these patties are as wholesome as they are delicious. Lightly pan-fried in heart-healthy olive oil, they boast a golden, crispy exterior while remaining tender and flavorful on the inside. Perfect as a main dish or appetizer, these fish cakes pair beautifully with a crisp green salad or a dollop of creamy yogurt sauce. Quick to prepare in just 50 minutes, this recipe is a nutrient-packed choice for anyone seeking to embrace a Mediterranean diet. Packed with protein, omega-3s, and fresh ingredients, these fish cakes make healthy eating a breeze!
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Recipe Information
Ingredients
- 500 grams Fresh cod fillets
- 1 tablespoon Olive oil
- 1 large Russet potato, peeled and diced
- 0.5 medium Red onion, finely chopped
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh dill, chopped
- 2 cloves Garlic, minced
- 1 large Egg
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 50 grams Whole wheat breadcrumbs
- 2 tablespoons Olive oil for frying
Instructions
Boil the diced potato in a saucepan with water until tender, about 10 minutes. Drain and set aside to cool.
While the potatoes are cooling, in a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped red onion and garlic, sauté until the onion is translucent, about 3-4 minutes. Set aside to cool.
In a mixing bowl, flake the cod fillets with a fork, ensuring there are no bones.
Add the cooled potatoes to the bowl with the cod, and mash them slightly.
Add the sautéed onion mixture, parsley, dill, egg, lemon zest, lemon juice, salt, and pepper to the bowl. Mix everything together until well combined.
Gradually add the breadcrumbs, mixing until the mixture holds together but is not too dry.
Shape the mixture into eight patties.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the fish cakes and cook in batches for 3-4 minutes on each side, or until golden brown and cooked through.
Serve the fish cakes warm with a side salad or yogurt dressing.
Nutrition Facts
Calories |
1319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.2 g | 71% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 434 mg | 145% | |
| Sodium | 3092 mg | 134% | |
| Total Carbohydrate | 96.1 g | 35% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 7.1 g | ||
| Protein | 110.6 g | 221% | |
| Vitamin D | 6.3 mcg | 32% | |
| Calcium | 211 mg | 16% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 3738 mg | 80% | |
*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.
