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Thursday, January 05, 2012

Delicious Fish Cakes: High Protein, Easy, Affordable

5 Day Pouch Test Day 3 Recipe
Fish Cakes

I found this recipe in a Prevention magazine and it is uncomplicated and delicious. Instead of using the predictable canned fish this recipe uses fish fillets that are quickly poached. This makes the cakes light and the citrus adds freshness. Give these a try on Day 3 of the 5DPT or any time you want a light protein-dense meal.

1 lb cod*, cut into large chunks
1/2 teaspoon salt
1/4 cup + 2 tablespoons 2% Greek yogurt
1/4 cup chopped fresh parsley
1 egg yolk, beaten
1 tablespoon Dijon-style mustard
1 tablespoon freshly squeezed lemon juice (from 1/2 lemon)
3/4 cup + 2 tablespoons or bread crumbs
3 scallions, minced
1/4 teaspoon freshly ground black pepper
1/4 cup canola oil

STEAM fish: Put about an inch of water in bottom of large nonstick skillet and bring to a simmer over medium-high heat. Season fish with 1/4 teaspoon of the salt and add it to the pan. Cover pan and simmer fish over low heat until just done, 6 to 8 minutes. Remove from pan with slotted spoon and drain on paper towels. Pour out the water and dry pan. Allow fish to cool slightly, about 5 minutes, and pat completely dry.

FLAKE fish in medium bowl with forks or your fingers, removing any bones as you go. Add yogurt, parsley, egg yolk, mustard, lemon juice, 6 tablespoons of the panko, scallions, pepper, and remaining 1/4 teaspoon salt. Stir to combine.

SHAPE mixture into eight round cakes. Coat cakes with remaining 1/2 cup panko and pat off the excess.

HEAT 2 tablespoons of the oil in the nonstick skillet over medium heat. Add cakes and cook till brown and crisp, 2 to 3 minutes. Add the remaining 2 tablespoons oil, turn cakes, and cook until golden brown on the other side, 2 to 3 minutes longer. drain on paper towels. Serve hot with one of the dipping sauces.

*I used thawed tilapia fillets and they worked quite well. Select a firm white fish that is free of bones and skins. Be sure to safely thaw frozen fish fillets following package instructions.

Serves 4. Per serving: 291 calories, 29g protein, 12g carbohydrate, 16.5g fat (2g saturated), 1g dietary fiber.

5DPT Recipes Day 3

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