Heart-Healthy Classic Homemade Fish Cakes
Savor the perfect balance of flavor and nutrition with these Heart-Healthy Classic Homemade Fish Cakes. Made with fresh cod or white fish fillet, these golden-brown patties are enriched with whole wheat breadcrumbs, vibrant parsley, and a hint of zesty lemon for a wholesome, delicious bite. Poached to perfection and combined with sautéed onion and garlic, the fish cakes are pan-fried in heart-smart olive oil, offering a light yet satisfying meal. Serve them warm with a dollop of low-fat plain yogurt and a squeeze of fresh lemon for an irresistibly tangy finish. Ready in just 40 minutes, this recipe is an ideal choice for a quick, nutritious dinner that’s packed with protein and omega-3s, perfect for the health-conscious home cook!
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Ingredients
- 500 grams fresh cod or white fish fillet
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 units garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 1 large egg
- 100 grams whole wheat breadcrumbs
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 tablespoons low-fat plain yogurt
- 4 units lemon wedges, for serving
Directions
Step 1
Begin by poaching the fish. Place the fish fillet in a large saucepan and cover with water. Bring to a low simmer over medium heat and cook for 5-7 minutes, or until the fish is fully opaque and flakes easily with a fork.
Step 2
Remove the fish from the water and set it aside to cool slightly. Once cool enough to handle, flake the fish using a fork and discard any skin or bones.
Step 3
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and sauté for about 3-4 minutes until translucent. Add the minced garlic and continue to cook for an additional minute until fragrant. Remove from heat and let cool.
Step 4
In a mixing bowl, combine the flaked fish, sautéed onions and garlic, chopped parsley, lemon zest, beaten egg, and whole wheat breadcrumbs. Season with salt and black pepper. Mix everything well until the ingredients form a cohesive mixture.
Step 5
Divide the mixture into 8 equal parts and shape each into a patty about 1.5 cm thick.
Step 6
Heat the remaining tablespoon of olive oil in the skillet over medium heat. Cook the fish cakes in batches if necessary, for 3-4 minutes on each side or until they are golden brown and cooked through.
Step 7
Serve the fish cakes warm, garnished with lemon wedges and a dollop of low-fat plain yogurt for added flavor.
Nutrition Facts
| Serving size | (921.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1234.2 |
| Total Fat 45.4g | 0% |
| Saturated Fat 8.4g | 0% |
| Polyunsaturated Fat 4.6g | |
| Cholesterol 437.1mg | 0% |
| Sodium 3453.4mg | 0% |
| Total Carbohydrate 90.5g | 0% |
| Dietary Fiber 15.4g | 0% |
| Total Sugars 14.4g | |
| Protein 114.9g | 0% |
| Vitamin D 277.1IU | 0% |
| Calcium 322.8mg | 0% |
| Iron 8.9mg | 0% |
| Potassium 2587.9mg | 0% |
Source of Calories