Sautéed Fish Cakes
Per ServingSautéed 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
- 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.
- 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.
- 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.
