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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 can be paired 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. One wine you could try is Attems Ramato Pinot Grigio. It has 4.4 out of 5 stars and a bottle costs about 14 dollars.

Attems Ramato Pinot Grigio

Pinot Grigio Ramato continues a tradition of the Republic of Venice, since “ramato”, or coppery, was the term referred to Pinot Grigio in contracts. A special vinification practice led to the use of this term: the must remains in contact with the skins for 24 hours and this practice gives the wine a very distinctive coppery hue. Attems Cupra Ramato boasts a rich, fruity bouquet, and opens full and weighty on the palate, with multi-faceted flavors.It is perfect when paired with fatty fish, with delicate or vegetable-based antipasti, the ideal companion to summer dishes, and is delicious as well as an aperitif.

» Get this wine on Wine.com

Ingredients

Servings:
4.23 fl. oz
4.23 fl. 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
0.5 cups
0.5 cups cod fillets
cod fillets
2
2  bay leaves
bay leaves
5.07 fl. oz
5.07 fl. oz milk
milk
5.07 fl. oz
5.07 fl. oz water
water
1.67 cups
1.67 cups 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 fl. oz mayonnaise
4.23 fl. 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
0.5 cups cod fillets
0.5 cups
cod fillets
2  bay leaves
2
bay leaves
5.07 fl. oz milk
5.07 fl. oz
milk
5.07 fl. oz water
5.07 fl. oz
water
1.67 cups potatoes
1.67 cups
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

  • 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.

  • Depending on the recipe, you might be able to substitute almond meal or flaxseed for the breadcrumbs to reduce the carbohydrate content and up the nutrition. For example, almond meal works well for breading, while ground flaxseed can help with binding.

  • 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!

  • 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.

  • 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

  • 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.

  • Whether packed in salt or brine, it's a good idea to rinse capers to remove some excess salt. In case you're wondering what the difference between capers and caper berries is, capers are flower buds, while caper berries are the product of the same flower buds being allowed to mature and produce fruits (i.e. the caper berries!) Most sources say the two are not interchangeable, as they differ in both size and flavor.

  • 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).

  • 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
390 Calories
19g Protein
25g Total Fat
20g Carbs
13% Health Score
Limit These
Calories
390
20%

Fat
25g
39%

  Saturated Fat
4g
26%

Carbohydrates
20g
7%

  Sugar
2g
3%

Cholesterol
70mg
24%

Sodium
364mg
16%

Get Enough Of These
Protein
19g
38%

Selenium
33µg
47%

Vitamin K
47µg
45%

Vitamin E
4mg
28%

Manganese
0.54mg
27%

Phosphorus
243mg
24%

Vitamin B6
0.38mg
19%

Potassium
651mg
19%

Iron
3mg
18%

Copper
0.34mg
17%

Vitamin B3
3mg
16%

Vitamin B1
0.24mg
16%

Vitamin B12
0.93µg
16%

Vitamin B2
0.22mg
13%

Magnesium
50mg
13%

Vitamin C
9mg
12%

Folate
42µg
11%

Fiber
2g
10%

Calcium
95mg
10%

Vitamin D
1µg
8%

Zinc
1mg
7%

Vitamin B5
0.64mg
6%

Vitamin A
205IU
4%

covered percent of daily need

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