Cod Cakes with Potato Salad
Cod Cakes with potato salad - Healthy variant of the popular classic. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 86.7 μg | (145 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 1,542 mg | (39 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 240 μg | (120 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 84 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 28 ozs festive potatoes
- 4 ozs Snow peas
- 0.3 Cucumber
- 7 ozs Cherry tomatoes
- ½ bunch Dill
- 1 red onion
- 4 Tbsps olive oil
- 2 Tbsps apple cider vinegar
- 1 tsp honey
- salt
- peppers
- 14 ozs Cod
- 2 Tbsps lemon juice
- 1 garlic clove
- 2 ozs Fresh herbs (parsley, chives)
- 1 egg
- 3 Tbsps whole grain breadcrumbs
Preparation steps
Wash the potatoes and cook in boiling water at medium heat for 20-25 minutes. Then drain and allow to cool.
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.
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.
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.
