The delicious fresh herbs make these healthy fishcakes the “catch of the day!”
Ingredients (use organic/local when available):
10 ounces white potatoes, peeled
6 Tablespoons fat free milk
2 tablespoons fresh flat-leaf parsley, finely chopped
10 ounces fresh cod, deboned and finely chopped
1 tablespoon fresh lemon juice
1 tablespoon grated horseradish
1 1/2 cups panko-style whole wheat breadcrumbs
Sea salt (optional) and freshly ground pepper to taste
All purpose flour for dusting
In a large saucepan, steam potatoes for 15 to 20 minutes or until soft. Drain the water and then mash the potatoes with the milk and parsley. In a large bowl, mix the fish with the lemon juice and horseradish. Season with optional salt and pepper. With floured hands, combine the potato and fish mixtures. Shape into eight fish cakes and coat with breadcrumbs. Chill in the fridge for at least 30 minutes. Preheat the broiler. Broil the fishcakes for about 5 minutes per side or until browned (about 6 inches from the broiler). Serve over a mixed salad with corn salsa and a drizzle of lemon juice.
Serves 4.
Nutrition Facts per serving (without added salt) (216 grams for 2 fishcakes): 4oo calories, 2.5 grams fat, 141 mg sodium, 349 mg potassium, 80 grams carbs, 11.6 grams dietary fiber, 16.6 grams protein, high in fiber, high in vitamin c and iron.