Low-Fat Fish Cakes With Green Goddess Sauce |
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Prep Time: 20 Minutes Cook Time: 0 Minutes |
Ready In: 20 Minutes Servings: 4 |
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This is a fast and healthy recipe! Cornmeal adds crunch, and lime and mustard flavour, to these low-fat fish cakes. From the cookbook, Better Homes and Gardens 3 Steps to Weight Loss: 150 Satisfying Recipes . Serve with Green Goddess sauce or whatever you enjoy. (Recipe makes 3/4 cup sauce.) Nutrition information per serving (includes sauce): 217 calories, 9 grams fat (2 grams saturated), 109 milligrams cholesterol, 20 grams protein, 12 grams carbohydrates, 1 gram dietary fiber and 337 milligrams sodium. Ingredients:
12 ounces skinless white fish fillets (such as haddock or cod) |
1 egg, beaten |
1/4 cup fine dry breadcrumb |
2 tablespoons onions, finely chopped |
4 teaspoons light mayonnaise or 4 teaspoons salad dressing |
1 tablespoon dijon mustard |
1 tablespoon fresh parsley, snipped |
1 teaspoon lime peel, finely shredded |
1/4 teaspoon salt |
2 tablespoons cornmeal |
1 tablespoon vegetable oil |
1/4 cup plain nonfat yogurt (optional) |
1/2 cup light sour cream (optional) |
3 tablespoons fresh tarragon, snipped (optional) |
2 tablespoons fresh chives, snipped (optional) |
2 teaspoons lime juice (optional) |
1 garlic clove, minced (optional) |
Directions:
1. Cut fish into 1/2-inch pieces. Set aside.
2. In a medium mixing bowl combine egg, bread crumbs, onion, mayonnaise, mustard, parsley, lime peel, and salt. Add fish; mix well. Form mixture into twelve 1/2-inch-thick patties, about 2 1/2 inches in diameter.
3. Coat patties with cornmeal. In a large nonstick skillet or on griddle, heat oil. Add half of the fish cakes. Cook over medium heat for 2 to 3 minutes per side or until fish just flakes when tested with a fork and patties are gold. Repeat with the remaining cakes.
4. For sauce: Combine yogurt, half of the sour cream and the tarragon in blender and process until smooth. Stir in remaining ingredients. For each serving, place three fish cakes on a plate along with 2 tablespoons Green Goddess Sauce. Use remaining sauce as a salad dressing.
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