Healthy Fish Cakes

Summary

Are you looking for a nutritious and delicious recipe? Look no further, because today, we will be delving into the preparation and creation of Healthy Fish Cakes. This delightful dish is packed with omega-3 fatty acids and is an excellent choice for a light dinner or a savoury appetizer.

Ingredients

This recipe “Serves 2”.

You’ll need:

– 2 medium-sized white fish fillets (around 200g) [7 ounces]
– 2 medium potatoes, boiled and mashed (around 250g) [8.8 ounces]
– 1 small onion, finely chopped (around 70g) [2.5 ounces]
– 2 tablespoons of chopped fresh parsley
– 1 egg, beaten
– Salt and pepper, to taste
– 2 tablespoons of olive oil

The preparation and cooking process should take approximately 30 minutes in total.

Nutritional Facts

Each serving of these Healthy Fish Cakes contains around 370 calories, 30g protein, 20g carbohydrates, 8g fat, and 3g fiber.

Instructions

1. Begin by poaching the fish fillets in water for about 10 minutes or until the fish is cooked through and flakes easily. Once cooked, remove from the water and let it cool. Once cooled, flake the fish into small pieces.

2. In a large bowl, combine the flaked fish, mashed potatoes, chopped onion, parsley, and beaten egg. Season with salt and pepper to taste.

3. Shape the mixture into four equally sized patties.

4. Heat the olive oil in a frying pan over medium heat. Cook the fish cakes for about 4-5 minutes on each side, until they’re golden brown and cooked through.

Tips

1. For added flavor, you can mix in a clove of finely chopped garlic into the fish cake mixture.
2. If you find the fish cake mixture too moist, you can add a bit of bread crumbs to help bind the ingredients.

Serving Suggestions

Serve these Healthy Fish Cakes with a fresh green salad or a side of steamed vegetables. A dollop of tartar sauce or a squeeze of fresh lemon juice would also complement the fish cakes wonderfully.

These Healthy Fish Cakes are not only a treat to your taste buds but also a boon to your health. They are simple to prepare and versatile enough to suit any meal. Remember, the key to enjoying food is finding the balance between taste and nutrition, and these Healthy Fish Cakes achieve just that!

Analytical Perspective

From an analytical perspective, these Healthy Fish Cakes offer a wealth of nutritional benefits, including high-quality protein and essential omega-3 fatty acids from the fish. The potatoes provide complex carbohydrates for sustained energy release, while the onions and parsley offer a range of beneficial plant compounds. The olive oil used in cooking contributes healthy monounsaturated fats. All in all, this recipe provides a balanced combination of macronutrients and micronutrients, making it an excellent choice for those pursuing a healthy lifestyle.