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Nutrition Facts
Nutrition facts per serving:
- Calories 225
- Protein(gm)23
- Carbohydrate(gm)14
- Fat, total(gm)8
- Cholesterol(mg)60
- Saturated fat(gm)2
- Monosaturated fat(gm)1
- Polyunsaturated fat(gm)3
- Dietary Fiber, total(gm)1
- Sugar, total(gm)4
- Vitamin A(RE)72
- Vitamin C(mg)4
- Sodium(mg)565
- Potassium(mg)438
- Calcium(DV %)151
- Iron(DV %)2
Fish Cakes with Tarragon Dip
Cook: 4 mins per batch
Ingredients
- 12 ounces skinless fresh or frozen white fish fillets (such as haddock or cod)
- 1/4 cup refrigerated or frozen egg product, thawed, or 1 slightly beaten egg
- 1/4 cup fine dry bread crumbs
- 2 tablespoons finely chopped onion
- 4 teaspoons light mayonnaise or salad dressing
- 1 tablespoon Dijon-style mustard
- 1 tablespoon snipped Italian parsley
- 1 teaspoon finely shredded lime peel
- 1/4 teaspoon salt
- 2 tablespoons cornmeal
- 1 tablespoon cooking oil
- 1 recipe Tarragon Dip
Directions
Thaw fish, if frozen; cut into 1/2-inch pieces. Set aside. In a medium mixing bowl combine egg product, 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.
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. For each serving, place three fish cakes on a plate along with 2 tablespoons Green Goddess Sauce.
Nutrition Facts
Tarragon Dip
Ingredients
- 1/4 cup nonfat plain yogurt
- 1/4 cup light dairy sour cream
- 3 tablespoons snipped fresh tarragon
- 1/4 cup light dairy sour cream
- 2 tablespoons snipped fresh chives
- 2 teaspoons lime juice
- 1 clove minced garlic
Directions
In a blender container or food-processor bowl combine yogurt, sour cream, and tarragon. Cover and process or blend until smooth. Transfer to bowl. Stir in sour cream, chives, lime juice, and garlic. Serve with fish cakes. Cover and refrigerate remaining sauce to use over salad greens. Makes 3/4 cup.
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