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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free bread crumbs. Lea & Perrins Worcestershire sauce is gluten-free. Check for modified food starch in mayonnaise. Best Foods and Hellman's mayonnaises are gluten-free.

 

"Many men go fishing all of their lives without knowing it is not fish they are after."
-Henry David Thoreau, Poet

The refrigerator light goes on...

These fish cakes are super simple and you can use almost any white fish. I have labeled them a Pantry Meal because everything in the recipe are items that are staples in the kitchen. You can use frozen fish filets to make this, or it's perfect for using up those little bits that are left over after trimming fish. (I put those leftover bits in the freezer for later.) The frozen fish only takes about a half hour to thaw and makes great fish cakes.

Breadcrumbs

This simple ingredient has so many different types.  It is important to read a recipe carefully and choose the correct breadcrumbs because they are important to the recipe’s final texture.  The two main types of breadcrumbs are dry breadcrumbs and fresh breadcrumbs.  Dry breadcrumbs usually make for a finer, crisp texture while fresh have a moist crumbly consistency.  

I don’t like to use stale bread to make dry breadcrumbs and prefer to use bread that has been dried in the oven. This is due to the fact that stale bread makes for stale tasting breadcrumbs.  When making dry bread crumbs you can either toast the bread or not – each way has a different flavor.  Toast bread in the oven at about 300°F turning a few times until it is evenly browned.  I let them cool on racks before processing in a food processor or blender, as the slight moisture that remains will make dry breadcrumbs moist.  

If you don’t want a toasted flavor, then simply dry the bread in the oven set on warm (this is 175°F on most ovens).  Let them cool and then grind.  

Fresh (sometimes called moist) breadcrumbs are just that – made with fresh bread.  I find that the food processor makes better fresh breadcrumbs than using a blender.  

Certainly you can use any type of bread to make your breadcrumbs – whole wheat, French, sourdough, rye, or even cinnamon raisin.  Keep in mind that breads vary widely in the amount of fat and calories.  I have not found a pre-made breadcrumb at the grocery store worth using.  


 

Pantry Meals: Fish Cakes



Servings = 4 | Serving size =2 fish cakes

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe can be divisible by 2.

The uncooked fish cakes do not keep well past 24 hours. Cooked fish cakes will make good sandwiches the next day.

Serve with Roasted Potatoes or Roasted Garlic Mashed Potatoes or Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Roasted Garlic Mashed Potatoes - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

AND

Serve with Spiced Snap Peas or Sauteed Spinach or Roasted Beets or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Healthy Caesar Salad or Yellow Squash and Onions or Minted Carrots or Minted Carrots - Low Sodium Version

2 slices whole wheat or gluten-free bread
1 lb white fish (like cod, tilapia or halibut)
2 tsp Worcestershire sauce
2 tsp Dijon mustard
1 large egg
1 rib celery (diced)
1/2 tsp grated lemon peel
2 Tbsp reduced-fat mayonnaise
1/2 tsp dried thyme
1/8 tsp salt
fresh ground black pepper (to taste)
2 Tbsp extra virgin olive oil

Toast bread until lightly browned. Let cool and process in mini chopper or blender.

Coarsely chop the fish. This can be done in the food processor, but with care or the fish will quickly turn into paste.

Fold the fish together with the breadcrumbs. Add Worcestershire sauce, mustard, egg, celery, lemon peel, mayonnaise, thyme, salt and pepper.

Fold together gently until well blended.

Form into 8 cakes and chill. This can be made up to 12 hours in advance.

Preheat the oven to 325° F.

Place the oil in a large non-stick skillet over high heat until the oil is almost smoking.

Place cakes in the hot oil and cook over medium-high heat for about three minutes until brown. Turn and cook for about 2 minutes. Place in hot oven. Cook for another 9 – 10 minutes.

Nutrition Facts

Serving size = 2 fish cakes

Servings = 4

.

Amount Per Serving

Calories 239 Calories from Fat 105
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 2g 10%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 104mg 35%
Sodium 342mg 14%
Total Carbohydrates 9g 3%
    Dietary Fiber 2g 7%
    Sugars 2g  
Protein 24g  
Vitamin A 3% Vitamin C 4%
Calcium 6% Iron 9%
Vitamin K 23 mcg Potassium 590 mg
Magnesium 55 mg