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Diabetes Forecast

The Healthy Living Magazine

Sautéed Fish Cakes

Per Serving

Sautéed Fish Cakes

Makes: 6 servings
Serving Size: 1 cake
Calories 130
Fat 4 g
Saturated Fat 0.6 g
Trans Fat 0 g
Carbohydrate 8 g
Fiber 0 g
Sugars 1 g
Cholesterol 65 mg
Sodium 325 mg
Potassium 205 mg
Protein 16 g
Phosphorus 125 mg
Choices: Starch 0.5, Lean Protein 2
  • Makes: 6 servings
  • Serving Size: 1 cake
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes
  • Chilling Time: 30 minutes

Ingredients

1 lb. frozen white fish fillets (such as cod), thawed, patted dry, and cut into chunks
1/4 cup plain nonfat yogurt
1 Tbsp. Dijon mustard
1 Tbsp. fresh lemon juice
1/2 tsp. sea salt
1/2 tsp. fresh lemon zest
1 egg, beaten
3/4 cup whole wheat panko bread crumbs, divided
2 scallions, minced
1/2 tsp. hot sauce
1 Tbsp. vegetable oil

Directions

  1. Add enough water to fill a large skillet 2/3 full. Over medium heat, bring the water to simmering. Add the fish and simmer for 5 to 7 minutes, or until the fish is cooked through. Remove the fish chunks with a slotted spoon. Add the fish to a mixing bowl and let cool for 5 minutes.
  2. Drain any excess liquid from the bowl. Add the yogurt, mustard, lemon juice, salt, lemon zest, and egg and mix well. Add ½ cup of the bread crumbs plus the scallions and hot sauce and mix well. Shape the fish mixture into 6 cakes. Coat each side of the cakes lightly with the remaining bread crumbs. Add the cakes to a plate and refrigerate, covered, for 30 minutes.
  3. Remove the cakes from the refrigerator and let stand 5 minutes. In a large skillet, heat the oil over medium heat. Add the cakes to the skillet and sauté for about 5 minutes on each side, until golden brown.
 
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