Free Newsletter

Nutrition Facts

Close

Nutrition facts per serving:

  • Servings Per Recipe 4 servings
  • Calories 225
  • Total Fat (g) 8
  • Saturated Fat (g) 2
  • Monounsaturated Fat (g) 1
  • Polyunsaturated Fat (g) 3
  • Cholesterol (mg) 60
  • Sodium (mg) 565
  • Carbohydrate (g) 14
  • Total Sugar (g) 4
  • Fiber (g) 1
  • Protein (g) 23
  • Vitamin A (DV%) 7
  • Vitamin C (DV%) 7
  • Calcium (DV%) 15
  • Iron (DV%) 10
*Percent Daily Values are base on a 2,000 calorie diet
Print: Page | 3x5 | 4x6

Fish Cakes with Tarragon Dip

Makes: 4 servings
Prep: 30 minutes
Cook: 4 minutes per batch
 

Views Nutrition Facts

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.

Tarragon Dip: In a blender container or food-processor bowl combine 1/4 cup nonfat plain yogurt, 1/4 cup light dairy sour cream, and 3 tablespoons snipped fresh tarragon. Cover and process or blend until smooth. Transfer to bowl. Stir in 1/4 cup light dairy sour cream, 2 tablespoons snipped fresh chives, 2 teaspoons lime juice, and 1 clove minced garlic. Serve with fish cakes. Cover and refrigerate remaining sauce to use over salad greens. Makes 3/4 cup.



 
 
ADVERTISER