With heart disease being the leading cause of death in the United States, the benefits of omega-3 fatty acids found in seafood are something we can’t ignore! These helpful fats can reduce triglycerides, the risk of developing an irregular heartbeat, slow the buildup of plaque, and can help with cellular signaling, which is important for all aspects of health.
The American Heart Association, and other leading health organizations, recommend eating at least two servings of seafood per week, fatty fish such as salmon, trout and sardines, or shellfish like oysters and mussels are highest in omega-3s. This delicious recipe for fish cakes is versatile and can be served on a bun with lettuce, tomato and your favorite condiments.
- 12 ounces fresh skinless and boneless cod or wild salmon
- 1 1/4 cup low fat milk or oat milk
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground black pepper
- 2 tablespoons potato starch or cornstarch
- 3 tablespoons extra-virgin olive oil
Pat the fish dry to remove excess moisture. Add the fish to the bowl of a food processor or blender. With the processor or motor running, slowly stream in the milk, followed by the salt, nutmeg, black pepper, and starch. (Omit or reduce salt if you are following a sodium restricted diet.) Process 2 to 3 minutes to achieve a smooth and a thick mixture. Dip a large spoon in warm water and scoop large spoonfuls of the fish mixture into 12 equal discs and flatten slightly. Heat a large non-stick fry pan over medium to high heat. In three batches, add one tablespoon of olive oil at a time to cook 4 fish cakes. Sauté for 4 minutes per side, until golden brown on both sides. When fully cooked, the fish cakes should be firm to the touch in the center. Serve with lemon wedges. Makes 12 fish cakes.
Nutrition facts per codfish cake: 75 calories, 4 grams fat, 3.1 grams carbohydrate, 5.7 grams protein, 108 mg sodium