Lemon-Parsley Fish Cakes

12 25 128
Ingredients Minutes Calories
Prep Cook Servings
15 min 10 min 8
Lemon-Parsley Fish Cakes
Health Highlights

Ingredients


454 gm Atlantic Cod
2 tbsp Olive Oil, Extra Virgin
1 large egg Egg (lightly beaten)
1/4 cup Green onion (thinly sliced )
2 tbsp Mayonnaise
1 tbsp Lemon juice
2 tbsp Dijon mustard
6 tbsp Bread crumbs, plain
3 tbsp Parsley, fresh
1 tsp Hot sauce
1 dash Salt
1 dash Black pepper

Instructions


Preheat oven to 400°F. Place cod in a baking dish; rub with 1 tablespoon oil. Roast fish in oven until cooked through, 15 to 20 minutes. Let cool completely, then pat dry with paper towels. Flake with a fork.

In a large bowl, combine cod, egg, scallions, mayonnaise, lemon juice, mustard, breadcrumbs, parsley, hot sauce, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Mix gently until ingredients just hold together.

Form mixture into eight equal-size patties. Freeze on baking sheets until firm, then wrap each in plastic and store in resealable freezer bags, up to 1 month. Thaw before cooking.

To serve the cakes: Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Cook cakes until golden brown, about 2 minutes on each side. Serve hot.


Nutrition Facts

Per Portion

Calories 128
Calories from fat 62
Calories from saturated fat 11.6
Total Fat 6.9 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 3.5 g
Cholesterol 50 mg
Sodium 197 mg
Potassium 277 mg
Total Carbohydrate 5.2 g
Dietary Fiber 0.5 g
Sugars 0.6 g
Protein 11.6 g

Dietary servings

Per Portion


Grain 0.1
Meat 0.6

Energy sources


Pygal15%420.8298526364599117.3277035637224848%433.5708046737593264.499866090561136%300.2434562771343158.4082491074474315%48%36%CarbohydratesFatProtein
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