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Perfect fish cakes

 
One serving costs about $1.73

$1.73 per serving

16 people like this recipe

16 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:59%

Spoonacular Score: 59%

 

Perfect fish cakes might be just the main course you are searching for. This recipe serves 6. For $1.73 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. One portion of this dish contains around 19g of protein, 25g of fat, and a total of 390 calories. It is brought to you by Foodista. From preparation to the plate, this recipe takes roughly roughly 45 minutes. If you have chives, lemon zest, flour, and a few other ingredients on hand, you can make it. This recipe is liked by 16 foodies and cooks. It is a good option if you're following a pescatarian diet. Taking all factors into account, this recipe earns a spoonacular score of 58%, which is solid. Similar recipes are Naomi Duguid's Fish Cakes and Fish Balls, Perfect Fish Tacos, and Perfect Fish Tacos.

Fish works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Esperto Pinot Grigio with a 4.5 out of 5 star rating seems like a good match. It costs about 10 dollars per bottle.

Esperto Pinot Grigio

Brilliant straw color with reflections of gold. Crisp and clean with delicate nose of orange flower and wild rose with apricot, white peach and orange peel. Crisp, dry and well structured with golden apple and citrus.Wonderfully versatile. Excellent as an apertif and the perfect complement to light appetizers, salads, grilled chicken and fresh seafood. Enjoy well chilled.

» Get this wine on Wine.com

Ingredients

Servings:
4.23 oz
4.23 oz mayonnaise
mayonnaise
1 Tbs
1 Tbs salted capers
salted capers
1 tsp
1 tsp horseradish
horseradish
1 tsp
1 tsp dijon mustard
dijon mustard
1 small
1 small shallot
shallot
1 tsp
1 tsp parsley
parsley
15.87 oz
15.87 oz cod fillets
cod fillets
2
2  bay leaves
bay leaves
5.07 oz
5.07 oz milk
milk
5.07 oz
5.07 oz water
water
12.35 oz
12.35 oz potatoes
potatoes
1 pinch
1 pinch salt
salt
0.5 tsps
0.5 tsps lemon zest
lemon zest
1 Tbs
1 Tbs fresh parsley
fresh parsley
1 Tbs
1 Tbs chives
chives
0.25 tsps
0.25 tsps pepper
pepper
some
some flour
flour
1
1  egg
egg
3 oz
3 oz breadcrumbs
breadcrumbs
3 Tbs
3 Tbs sunflower oil
sunflower oil
some
some lemon wedges
lemon wedges
4.23 oz mayonnaise
4.23 oz
mayonnaise
1 Tbs salted capers
1 Tbs
salted capers
1 tsp horseradish
1 tsp
horseradish
1 tsp dijon mustard
1 tsp
dijon mustard
1 small shallot
1 small
shallot
1 tsp parsley
1 tsp
parsley
15.87 oz cod fillets
15.87 oz
cod fillets
2  bay leaves
2
bay leaves
5.07 oz milk
5.07 oz
milk
5.07 oz water
5.07 oz
water
12.35 oz potatoes
12.35 oz
potatoes
1 pinch salt
1 pinch
salt
0.5 tsps lemon zest
0.5 tsps
lemon zest
1 Tbs fresh parsley
1 Tbs
fresh parsley
1 Tbs chives
1 Tbs
chives
0.25 tsps pepper
0.25 tsps
pepper
some flour
some
flour
1  egg
1
egg
3 oz breadcrumbs
3 oz
breadcrumbs
3 Tbs sunflower oil
3 Tbs
sunflower oil
some lemon wedges
some
lemon wedges

Equipment

slotted spoon
slotted spoon
frying pan
frying pan
slotted spoon
slotted spoon
frying pan
frying pan


Instructions

Mix all the sauce ingredients together. Set aside. Lay the fish and bay leaves in a frying pan. Pour over the milk and water. Cover, bring to a boil, then lower the heat and simmer for 4 minutes. Take off the heat and let stand, covered, for 10 minutes to gently finish cooking the fish. Lift the fish out of the milk with a slotted spoon and put on a plate to cool. Meanwhile, cook the potatoes in the salted water for 10 minutes or until tender, but not broken up. Drain the potatoes and leave them for a minute or two. Tip them back into the hot pan on the lowest heat and let them dry out for 1 minute, mashing them with a fork and stirring so they don't stick. You should have a light, dry fluffy mash. Take off the heat and beat in 1 tablespoon of the sauce, then the lemon zest, parsley, pepper and chives. Set aside. Drain off liquid from the fish, then flake it into big chunks into the pan of potatoes. Using your hands, gently lift the fish and potatoes together so they just mix. Do it with only a couple of turns, or the fish will break up too much. Put to aside and cool. Beat the egg on a large plate and lightly flour a board. Spread the breadcrumbs on another plate. On the floured board, and with floured hands, carefully shape into 4-6 cakes, about 2.5 cm thick. One by one, put each cake in the egg, and brush over the top and sides so it is completely coated. Transfer each cake to the plate with bread crumbs, pat the crumbs on the sides and tops so they are lightly covered. Transfer to a plate, cover and chill for 30 minutes (or up to a day ahead). Fry the fish cakes in hot oil over a medium heat for about 5 minutes on each side or until crisp and golden. Serve with the rest of the sauce (squeeze in a little lemon zest to taste) and lemon wedges for squeezing over.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.73
Ingredient
125 milliliters mayonnaise
1 Tb salted capers
1 teaspoon horseradish
1 teaspoon dijon mustard
1 small shallot
450 grams cod fillets
2 bay leaves
150 milliliters milk
350 grams potatoes
½ teaspoons lemon zest
1 Tb fresh parsley
1 Tb chives
¼ teaspoons pepper
some flour
1 egg
85 grams breadcrumbs
3 Tbs sunflower oil
Price
$0.64
$0.33
$0.04
$0.05
$0.14
$6.99
$0.04
$0.20
$0.47
$0.08
$0.15
$0.09
$0.01
$0.01
$0.24
$0.33
$0.57
$10.39

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • Studies have shown people who drink full fat milk are thinner than those who drink low-fat or fat-free milk instead. Keep that in mind before you decide to swap. If you want to go dairy free, however, you can replace milk with unsweetened soy milk in most recipes.

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • An average lemon yields about one tablespoon of lemon zest. If you're using a bunch of lemons to make lemonade or something, zest them first and freeze the zest for later.

  • If you find that you're always missing lemon zest, purchase lemon extract and substitute a 1/2 teaspoon extract for every tablespoon zest.

  • Rumor has it you can freeze whole lemons and grate them while still frozen whenever you want to pump up the lemon flavor in a dish. Next time you have some lemons not getting used, give it a try (and let us know how it goes).

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • get more cooking tips

Green Tips

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

Disclaimer

Nutritional Information

Quickview
401k Calories
18g Protein
25g Total Fat
23g Carbs
13% Health Score
Limit These
Calories
401k
20%

Fat
25g
39%

  Saturated Fat
4g
26%

Carbohydrates
23g
8%

  Sugar
3g
4%

Cholesterol
70mg
24%

Sodium
362mg
16%

Get Enough Of These
Protein
18g
37%

Selenium
33µg
47%

Vitamin K
48µg
47%

Vitamin E
4mg
28%

Phosphorus
254mg
25%

Vitamin B6
0.42mg
21%

Potassium
656mg
19%

Vitamin B1
0.27mg
18%

Vitamin C
14mg
17%

Vitamin B3
3mg
16%

Vitamin B12
0.93µg
16%

Manganese
0.28mg
14%

Vitamin B2
0.22mg
13%

Magnesium
50mg
13%

Folate
41µg
10%

Iron
1mg
10%

Fiber
2g
9%

Calcium
85mg
9%

Vitamin D
1µg
8%

Copper
0.15mg
8%

Zinc
0.99mg
7%

Vitamin B5
0.63mg
6%

Vitamin A
206IU
4%

covered percent of daily need

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