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Cod Cakes With Black Bean and Papaya Salsa

Per Serving

Cod Cakes With Black Bean and Papaya Salsa

Makes: 6 servings
Serving Size: 1 cod cake, 1/2 cup salsa
Calories 220
Fat 6 g
Saturated Fat 0.6 g
Trans Fat 0 g
Carbohydrate 26 g
Fiber 6 g
Sugars 7 g
Cholesterol 25 mg
Sodium 240 mg
Potassium 470 mg
Protein 16 g
Phosphorus 150 mg
Choices: Starch 1, Fruit 0.5, Nonstarchy Vegetable 1, Lean Protein 2
  • Makes: 6 servings
  • Serving Size: 1 cod cake, 1/2 cup salsa
  • Preparation Time: 30 minutes
  • Cooking Time: 35 minutes
  • Chilling Time: 15 minutes

Ingredients

Cod Cakes
3/4 lb. cod fillets
1 cup whole-wheat panko breadcrumbs, divided
1/4 cup light mayonnaise
1/4 cup chopped fresh cilantro
2 scallions, finely chopped
Grated zest and juice of 1 lime
1 chipotle pepper, canned in adobo sauce, strained
1 egg white
1/8 tsp. salt
Salsa
1 cup cubed papaya
1 red bell pepper, chopped
1 cup canned black beans, rinsed and drained
1/2cupchopped fresh cilantro
1/2smallred onion, finely chopped
1jalapeño pepper, minced
2Tbsp.orange juice
1Tbsp.lime juice

4tsp.canola oil

Directions

  1. Fill a high-sided medium skillet with about an inch of water. Add the fillets and bring to a simmer. Cook, turning occasionally, until the fish is opaque, about 5 minutes. Drain the skillet. Using a slotted spoon, transfer the fish to a large bowl. Flake the fish with a fork, then let cool for 10 minutes.
  2. Add 1/4 cup of the panko breadcrumbs, the mayonnaise, cilantro, scallions, lime zest, lime juice, chipotle pepper, egg white, and salt until well mixed. Form into 6 (3-inch) patties.
  3. Place the remaining 3/4 cup of panko breadcrumbs on waxed paper. Dredge the patties in the panko, pressing to adhere. Transfer the cod cakes to a plate lined with wax paper, cover, and refrigerate for 15 minutes.
  4. Meanwhile, combine the salsa ingredients in a large bowl. Toss gently to mix well.
  5. Heat the oil in a large nonstick skillet over medium-high heat. Add the patties and cook until crisp and golden, about 3 minutes. Flip and cook 2 to 3 minutes longer. Serve each patty with 1/2 cup papaya salsa.

Recipe adapted from Latin Comfort Foods Made Healthy by Ingrid Hoffmann. Available fall 2018 from shopdiabetes.org, 800-232-6733, or bookstores nationwide.

 

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