Tortilla-Crusted Cod Cakes

Gluten Free
Dairy Free
Health score
17%
Tortilla-Crusted Cod Cakes
40 min.
4
458kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 1.5 pounds cod fillet 
  •  eggs 
  • bunch cilantro leaves fresh
  •  jalapeño seeded finely chopped
  • 1.5 teaspoons kosher salt 
  • tablespoons olive oil 
  •  oranges peeled thinly sliced into circles
  • medium onion red
  • cup tortilla chips crushed finely (from 3 cups chips)

Equipment

  • food processor
  • frying pan
  • baking sheet
  • oven

Directions

  1. Heat oven to 350 F. Finely chop enough onion to measure 3/4 cup and enough cilantro stems to measure 1 tablespoon (reserving the leaves).
  2. Heat 1 tablespoon of the oil in an ovenproof skillet over medium heat.
  3. Add the onion, cilantro stems, and jalapeo and cook until softened, 4 minutes. Pulse the cod, egg, salt, pepper, and the onion mixture in a food processor until combined but not pureed. Form 8 cod cakes. Coat each cake with the chips. Wipe out skillet.
  4. Heat 1 tablespoon of the remaining oil over medium heat.
  5. Add 4 cakes and cook until golden brown, 3 minutes on each side.
  6. Transfer to a baking sheet. Wipe out skillet and repeat with 1 tablespoon of the remaining oil and the last 4 cakes.
  7. Bake until cooked through, about 10 minutes. Thinly slice the remaining onion. Toss with the oranges, 1/2 cup of the cilantro leaves, and the remaining oil.
  8. Serve with the cakes. Tip: Cilantro stems have a mild though distinct flavor. Use them when you want a slightly less pungent cilantro presence than you'd get from the leaves.

Nutrition Facts

Calories458kcal
Protein30.18%
Fat43.54%
Carbs26.28%

Properties

Glycemic Index
41.38
Glycemic Load
3.25
Inflammation Score
-7
Nutrition Score
21.289130418197%

Flavonoids

Hesperetin
17.85mg
Naringenin
10.03mg
Apigenin
0.02mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
0.26mg
Myricetin
0.11mg
Quercetin
7.11mg

Nutrients percent of daily need

Calories:458.24kcal
22.91%
Fat:22.27g
34.26%
Saturated Fat:3.33g
20.84%
Carbohydrates:30.25g
10.08%
Net Carbohydrates:26.47g
9.63%
Sugar:7.72g
8.58%
Cholesterol:114.06mg
38.02%
Sodium:1076.26mg
46.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.73g
69.45%
Selenium:61.45µg
87.79%
Vitamin C:43.27mg
52.45%
Phosphorus:450.98mg
45.1%
Vitamin E:4.53mg
30.23%
Vitamin B6:0.58mg
28.86%
Vitamin B12:1.65µg
27.43%
Potassium:949.79mg
27.14%
Magnesium:90.48mg
22.62%
Vitamin K:21.8µg
20.76%
Vitamin B3:4.04mg
20.22%
Vitamin B1:0.25mg
16.43%
Fiber:3.78g
15.11%
Vitamin B2:0.22mg
12.97%
Folate:47.61µg
11.9%
Vitamin D:1.75µg
11.67%
Calcium:99.37mg
9.94%
Vitamin B5:0.99mg
9.91%
Zinc:1.42mg
9.44%
Vitamin A:449.6IU
8.99%
Iron:1.54mg
8.56%
Copper:0.13mg
6.6%
Manganese:0.11mg
5.53%
Source:My Recipes