Healthier Version Of A Classic Recipe

Cod Cakes with Potato Salad

5
Average: 5 (5 votes)
(5 votes)
Cod Cakes with Potato Salad

Cod Cakes with potato salad - Healthy variant of the popular classic. Photo: Iris Lange-Fricke

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
421
calories
Calories

Healthy, because

Even smarter

Nutritional values

This recipe utilizes whole wheat breadcrumbs instead of white breadcrumbs, adding much more fiber. 

If you don't have much time, you can also prepare the potato salad the day before.

1 serving contains
(Percentage of daily recommendation)
Calorie421 kcal(20 %)
Protein27 g(28 %)
Fat13 g(11 %)
Carbohydrates48 g(32 %)
Sugar added1 g(4 %)
Roughage6.2 g(21 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.7 μg(9 %)
Vitamin E3.7 mg(31 %)
Vitamin K86.7 μg(145 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.3 mg(103 %)
Vitamin B₆0.7 mg(50 %)
Folate104 μg(35 %)
Pantothenic acid1.8 mg(30 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C83 mg(87 %)
Potassium1,542 mg(39 %)
Calcium106 mg(11 %)
Magnesium98 mg(33 %)
Iron3.9 mg(26 %)
Iodine240 μg(120 %)
Zinc1.9 mg(24 %)
Saturated fatty acids2.1 g
Uric acid205 mg
Cholesterol84 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
28 ounces festive potatoes
4 ounces Snow peas
0.3 Cucumber
7 ounces Cherry tomatoes
½ bunch Dill
1 red onion
4 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon honey
salt
peppers
14 ounces Cod
2 tablespoons lemon juice
1 garlic
2 ounces Fresh herbs (parsley, chives)
1 egg
3 tablespoons whole grain breadcrumbs
How healthy are the main ingredients?
potatoSnow peaolive oilapple cider vinegarDillhoney

Preparation steps

1.

Wash the potatoes and cook in boiling water at medium heat for 20-25 minutes. Then drain and allow to cool.

2.

In the meantime, clean and wash the snow peas and cook it in a sieve over the steam of the boiling potatoes for 3-5 minutes. Quench and cut into fine strips. Clean, wash, and slice the cucumber. Wash and halve the tomatoes. Wash dill, shake dry, and chop coarsely.

3.

Peel the onion and cut into fine strips. Mix 2 tbsp. oil with vinegar, honey and onion strips, salt, and pepper. Peel and slice the potatoes. Fold in snow peas, cucumber slices, tomatoes, and dill and mix with the vinaigrette.

4.

Rinse cod fillet, dab dry, cut into small pieces, puree with lemon juice. Peel garlic, chop and add. Wash herbs, shake dry and chop. Mix everything together with egg, crumbs, salt and pepper. Form 8 meatballs with wet hands. Heat the remaining oil in a large pan. Fry the meatballs on both sides at medium heat for 10 minutes and serve with potato salad.