Healthy Fish Cakes – (that even the fish fussy will love)

Name: Healthy Fish cakes - (that even the fish fussy will love)
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Ingredients: Handful fresh parsley leaves; 1 small red onion (-peeled); 1 clove garlic (-peeled); 500 g firm white fish (-like Snapper, Blue eye or mahi-mahi, roughly diced); 1 lemon (-zest finely grated and juice of half lemon); Sea salt and freshly ground black pepper (-to taste); 70 g sesame seeds ((½ cup) -with a little sea salt mixed through)

April 16, 2014 | 30 Minute Meals, Fish & Seafood, Meals

These healthy fish cakes are so simple and a really lovely way to serve fish. They are particularly wonderful for those that aren’t so keen on fishy stuff as the flavour and texture changes altogether when it is processed and is quite different to grilled or pan fried fish. My daughter really isn’t keen on fish (unless it’s battered), but loves these (she says they don’t even taste like fish).

Health benefits

Fish is a great source of protein and bioavailable monounsaturated fatty acids, especially omega 3’s. As such it is supportive to the brain, cardiovascular and joint health and is an important part of any healthy diet.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Healthy Fish cakes - (that even the fish fussy will love)

Prep 10 minutes

Cook 10 minutes

Total 20 minutes

Serves: 4

These Healthy Fish cakes are particularly wonderful for those that aren't so keen on fish - plus they are really quick and easy to make!

Ingredients

Handful fresh parsley leaves
1 small red onion -peeled
1 clove garlic -peeled
500 g firm white fish -like Snapper, Blue eye or mahi-mahi, roughly diced
1 lemon -zest finely grated and juice of half lemon
Sea salt and freshly ground black pepper -to taste

Coating

70 g sesame seeds (½ cup) -with a little sea salt mixed through

Method

In a food processor, process the parsley, onion and garlic until finely chopped. Thermomix 10 seconds, speed 4.
Add the fish, seasoning, lemon and zest and process to a rough paste. Thermomix 15 seconds, speed 5. If you don't have a processor, you can dice the ingredients finely and squeeze together with your hands.
Roll with wet hands into patties.
Dip into the sesame seeds and set aside (refrigerate) until ready to cook.
Over a moderate to a high burner, heat enough coconut oil, butter, ghee or macadamia nut oil to coat the bottom of your pan.
Cook the fish cakes for about 3-4 minutes on each side or until just brown.
Serve immediately.

To serve

Mix ½ cup of homemade mayonnaise, recipe linked below, (or a good quality whole egg mayo) with 1 tablespoon of lemon juice, sea salt, black pepper and ¼ teaspoon smokey paprika. This is a divine dipping sauce and strongly recommended.

Store

Store in an airtight container in the fridge. My kids enjoy leftovers in their school lunches cold.

Variations

* My mayo recipe HERE.

Steam them

Don't coat in the sesame seeds. Simply steam them for a lovely, moist result. Although I personally love the crunchy coating if fried.

Thai fish cakes

Add a 2cm piece of finely grated ginger, tablespoon of tamari (or liquid aminos for soy-free), red chilli to taste and lime juice and zest instead of lemon. Steaming them will give a more authentic result and serve with sweet chilli sauce.

Sesame-free

Either leave off the coating or coat in rice-crumbs instead. This will give more of a 'fish finger' finish.

Garlic and onion-free

Replace them with a 2cm piece of finely grated ginger and a pinch of chilli flakes.

Veggie boost

Add some finely grated veggies to the mix.

Egg-free

Serve with cashew nut cream and the above spices.

Course: Main Course

Healthy Fish Cakes – (that even the fish fussy will love)

Health benefits