Smarter Fish Cakes
Coalfish has nothing to do with salmon (Salm), but belongs to the cod-like fishes. While the reddish meat of salmon is very rich in fat and thus has a high content of omega-3 fatty acids, the light-coloured meat of coalfish is very low in fat and has little of these valuable fatty acids to offer. In return, coalfish is an excellent source of iodine and has a lot of protein to offer.
A spicy tomato-cucumber salad goes well with fish cakes, dressed with a classic vinaigrette of red wine vinegar, honey, salt, pepper, rapeseed oil and lots of fresh dill.
(Percentage of daily recommendation)
|Calorie||426 kcal||(20 %)|
|Protein||34 g||(35 %)|
|Fat||13 g||(11 %)|
|Carbohydrates||38 g||(25 %)|
|Sugar added||0 g||(0 %)|
|Roughage||5 g||(17 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||1.7 μg||(9 %)|
|Vitamin E||4.6 mg||(38 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||11.9 mg||(99 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||82 μg||(27 %)|
|Pantothenic acid||1.4 mg||(23 %)|
|Biotin||13.2 μg||(29 %)|
|Vitamin B₁₂||4 μg||(133 %)|
|Vitamin C||35 mg||(37 %)|
|Potassium||1,241 mg||(31 %)|
|Calcium||76 mg||(8 %)|
|Magnesium||87 mg||(29 %)|
|Iron||2.7 mg||(18 %)|
|Iodine||207 μg||(104 %)|
|Zinc||2 mg||(25 %)|
|Saturated fatty acids||2.3 g|
|Uric acid||283 mg|
- 2 ⅕ pounds waxy potatoes
- 2 bay leaves
- 1 small onion (about 30 grams)
- 4 tablespoons Corn oil
- 1 bunch flat-leaf parsley
- 2 slices Whole Wheat Toast (about 50 grams)
- 1 pound Pollock
- 1 egg
- 1 small lemon
- ¾ cup Vegetable broth
- ½ cup White vinegar
- 4 Pickled cucumbers (about 200 grams)
- 1 heaping tablespoon Pastry flour (about 20 grams)
Scrub potatoes thoroughly and place in a pot with the bay leaves. Add just enough water to cover and bring to a boil, then cover and cook over medium heat until potatoes are knife-tender, 20-25 minutes.
Meanwhile, peel the onion and chop finely.
Heat 1 tablespoon oil in a small pot over low heat. Add diced onion, cover and cook until translucent. Let cool for about 5 minutes.
Rinse parsley, shake dry and pluck leaves. Reserve some for garnish and finely chop the rest. Soak whole-wheat toast in cold water.
Rinse fish and pat dry. Remove any bones with tweezers.
Mince fish in a mini processor or chop very finely with a large knife.
Remove toast from water, squeeze out excess moisture and crumble into pieces. Combine the toast crumbs with the onion, egg, half of the chopped parsley and the minced fish.
Rinse lemon in hot water and wipe dry. Finely grate zest from half of lemon and add to the fish mixture. (Save remaining lemon for another use.)
Mix the fish mixture and season with salt and pepper. Refrigerate for about 20 minutes.
For the salad dressing, bring the vegetable broth to a boil and season well with vinegar, salt and pepper.
Drain the potatoes, rinse under cold water and drain. Peel the potatoes, cut into slices and toss with the salad dressing.
Cut the pickled cucumbers into slices and add to the potato salad along with remaining chopped parsley. Cover and let stand for about 15 minutes.
Meanwhile, place the flour on a plate. Form the fish mixture into 8 patties with moistened hands, then dredge in the flour to coat.
Heat the remaining oil in a non-stick pan over medium heat. Cook the fish cakes until browned, about 5 minutes on each side. Season potato salad with salt and pepper. Serve the fish cakes and potato salad garnished with reserved parsley leaves.