Perfect fish cakes

Health score
12%
Perfect fish cakes
45 min.
6
417kcal

Suggestions

These fish cakes are a perfect example of how a few simple ingredients can come together to create something truly special. The combination of flaky fish, creamy potatoes, and a tangy sauce is absolutely divine. The key to this recipe is in the technique – by gently poaching the fish, we ensure that it stays moist and tender. The addition of bay leaves infuses a subtle, aromatic flavor that enhances the overall taste experience. The sauce is a real standout, with capers, horseradish, and mustard providing a delightful kick. The lemon zest adds a bright, fresh note that ties everything together. These fish cakes are incredibly versatile and can be served as a main course, a side dish, or even as a tasty snack. They're perfect for a casual lunch or a more formal dinner. The nutritional profile is impressive, with a good balance of protein, fat, and carbohydrates. The flavonoid content is also noteworthy, offering a range of health benefits. Overall, this recipe is a true winner and is sure to impress both your taste buds and your body.

Ingredients

  • 125 ml mayonnaise 
  • Tbs capers salted rinsed drained roughly chopped ( and if )
  • tsp horseradish 
  • tsp dijon mustard 
  • small shallots finely chopped
  • tsp parsley finely chopped
  • 450 filets 
  •  bay leaves 
  • 150 ml milk 
  • 150 ml water 
  • 350 potatoes peeled cut into even chunks
  • pinch salt 
  • 0.5 tsp lemon zest grated
  • Tbs parsley fresh chopped
  • Tbs chives snipped
  • 0.3 tsp pepper 
  • servings flour for shaping
  •  eggs 
  • 85 breadcrumbs homemade
  • Tbs unrefined sunflower oil for shallow frying
  • servings lemon wedges 

Equipment

  • frying pan
  • slotted spoon

Directions

  1. Mix all the sauce ingredients together. Set aside.
  2. Lay the fish and bay leaves in a frying pan.
  3. Pour over the milk and water. Cover, bring to a boil, then lower the heat and simmer for 4 minutes. Take off the heat and let stand, covered, for 10 minutes to gently finish cooking the fish. Lift the fish out of the milk with a slotted spoon and put on a plate to cool.
  4. Meanwhile, cook the potatoes in the salted water for 10 minutes or until tender, but not broken up.
  5. Drain the potatoes and leave them for a minute or two.
  6. Tip them back into the hot pan on the lowest heat and let them dry out for 1 minute, mashing them with a fork and stirring so they don't stick. You should have a light, dry fluffy mash. Take off the heat and beat in 1 tablespoon of the sauce, then the lemon zest, parsley, pepper and chives. Set aside.
  7. Drain off liquid from the fish, then flake it into big chunks into the pan of potatoes. Using your hands, gently lift the fish and potatoes together so they just mix. Do it with only a couple of turns, or the fish will break up too much. Put to aside and cool.
  8. Beat the egg on a large plate and lightly flour a board.
  9. Spread the breadcrumbs on another plate. On the floured board, and with floured hands, carefully shape into 4-6 cakes, about 2.5 cm thick. One by one, put each cake in the egg, and brush over the top and sides so it is completely coated.
  10. Transfer each cake to the plate with bread crumbs, pat the crumbs on the sides and tops so they are lightly covered.
  11. Transfer to a plate, cover and chill for 30 minutes (or up to a day ahead).
  12. Fry the fish cakes in hot oil over a medium heat for about 5 minutes on each side or until crisp and golden.
  13. Serve with the rest of the sauce (squeeze in a little lemon zest to taste) and lemon wedges for squeezing over.

Nutrition Facts

Calories417kcal
Protein18.72%
Fat53.65%
Carbs27.63%

Properties

Glycemic Index
85.04
Glycemic Load
12.35
Inflammation Score
-5
Nutrition Score
16.640434782609%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
1.4mg
Luteolin
0.03mg
Isorhamnetin
0.03mg
Kaempferol
2.41mg
Myricetin
0.1mg
Quercetin
2.92mg

Nutrients percent of daily need

Calories:416.94kcal
20.85%
Fat:24.72g
38.04%
Saturated Fat:4.01g
25.08%
Carbohydrates:28.65g
9.55%
Net Carbohydrates:26.17g
9.52%
Sugar:3.19g
3.55%
Cholesterol:70.91mg
23.64%
Sodium:354.31mg
15.4%
Protein:19.4g
38.81%
Selenium:34.7µg
49.57%
Vitamin K:47.04µg
44.8%
Vitamin E:4.14mg
27.6%
Phosphorus:266.5mg
26.65%
Vitamin B1:0.32mg
21.65%
Vitamin B6:0.43mg
21.26%
Potassium:669.67mg
19.13%
Vitamin B3:3.62mg
18.09%
Vitamin C:14.76mg
17.89%
Manganese:0.32mg
16.03%
Vitamin B12:0.96µg
16%
Vitamin B2:0.24mg
14.11%
Magnesium:52.38mg
13.09%
Folate:51.9µg
12.97%
Iron:2.11mg
11.73%
Fiber:2.48g
9.9%
Calcium:89.8mg
8.98%
Copper:0.16mg
7.89%
Vitamin D:1.14µg
7.63%
Zinc:1.04mg
6.96%
Vitamin B5:0.66mg
6.65%
Vitamin A:207.45IU
4.15%