Healthier Version Of A Classic Recipe

Smarter Fish Cakes

4.666665
Average: 4.7 (6 votes)
(6 votes)
Smarter Fish Cakes

Smarter Fish Cakes - Feel the sea breeze with this earthy coastal classic - with a hint of lemon

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Health Score:
8,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
426
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie426 kcal(20 %)
Protein34 g(35 %)
Fat13 g(11 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.7 μg(9 %)
Vitamin E4.6 mg(38 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.9 mg(99 %)
Vitamin B₆0.8 mg(57 %)
Folate82 μg(27 %)
Pantothenic acid1.4 mg(23 %)
Biotin13.2 μg(29 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C35 mg(37 %)
Potassium1,241 mg(31 %)
Calcium76 mg(8 %)
Magnesium87 mg(29 %)
Iron2.7 mg(18 %)
Iodine207 μg(104 %)
Zinc2 mg(25 %)
Saturated fatty acids2.3 g
Uric acid283 mg
Cholesterol166 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
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
salt
peppers
¾ cup Vegetable broth
½ cup White vinegar
4 Pickled cucumbers (about 200 grams)
1 heaping tablespoon Pastry flour (about 20 grams)
How healthy are the main ingredients?
parsleypotatoonionegglemonsalt
Preparation

Kitchen utensils

2 Pots (with lid), 1 Cutting board, 1 Large knife, 1 Small knife, 2 large Bowls, 1 Small bowl, 1 Plate, 1 Salad server, 1 optional Mini food processor, 1 Tweezers, 1 Fine grater, 1 Non-stick pan, 1 Slotted spatula, 1 Tablespoon, 1 Measuring cups, 1 Paper towel

Preparation steps

1.
Smarter Fish Cakes preparation step 1

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.

2.
Smarter Fish Cakes preparation step 2

Meanwhile, peel the onion and chop finely.

3.
Smarter Fish Cakes preparation step 3

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.

4.
Smarter Fish Cakes preparation step 4

Rinse parsley, shake dry and pluck leaves. Reserve some for garnish and finely chop the rest. Soak whole-wheat toast in cold water.

5.
Smarter Fish Cakes preparation step 5

Rinse fish and pat dry. Remove any bones with tweezers.

6.
Smarter Fish Cakes preparation step 6

Mince fish in a mini processor or chop very finely with a large knife.

7.
Smarter Fish Cakes preparation step 7

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. 

8.
Smarter Fish Cakes preparation step 8

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.)

9.
Smarter Fish Cakes preparation step 9

Mix the fish mixture and season with salt and pepper. Refrigerate for about 20 minutes.

10.
Smarter Fish Cakes preparation step 10

For the salad dressing, bring the vegetable broth to a boil and season well with vinegar, salt and pepper.

11.
Smarter Fish Cakes preparation step 11

Drain the potatoes, rinse under cold water and drain. Peel the potatoes, cut into slices and toss with the salad dressing.

12.
Smarter Fish Cakes preparation step 12

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.

13.
Smarter Fish Cakes preparation step 13

Meanwhile, place the flour on a plate. Form the fish mixture into 8 patties with moistened hands, then dredge in the flour to coat. 

14.
Smarter Fish Cakes preparation step 14

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.