Crispy Fish Cakes

Crispy Fish Cakes are a delightful and healthy seafood dish, featuring tender fish combined with fresh herbs and spices, all encased in a golden, crispy exterior. Perfect for a light lunch or dinner, these cakes are not only delicious but also packed with nutrients.

Ingredients

• Cod fillet - 200 grams
• Mashed potatoes - 150 grams
• Green onions - 2, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Lemon zest - 1 teaspoon
• Egg - 1, beaten
• Panko breadcrumbs - 50 grams
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons for frying

Steps

1. Cook the cod fillet in boiling water for about 10 minutes or until cooked through. Remove, drain, and flake the fish into a bowl.
2. In the same bowl, add the mashed potatoes, green onions, parsley, lemon zest, beaten egg, salt, and black pepper. Mix until well combined.
3. Form the mixture into small patties, about 5 cm in diameter.
4. Coat each patty in panko breadcrumbs, pressing gently to adhere.
5. Heat olive oil in a non-stick skillet over medium heat. Fry the fish cakes for about 4-5 minutes on each side, or until golden brown and crispy.
6. Remove from the skillet and drain on paper towels before serving.

Nutrition

• Calories: 320
• Protein: 22 g
• Carbs: 32 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 450 mg
• Cholesterol: 95 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, aiding muscle repair and growth.

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