Oven Baked Healthier Fish Cakes Food

HEALTHIER OVEN-BAKED FISH CAKES

Steps:

• Place cubed potatoes in cold, salted water and bring to the boil. Reduce heat to a simmer and cook until just cooked, about 10 minutes. Then drain and allow to dry, before mashing.
• In the meantime (if not using left-over baked/ grilled fish), poach the fish. Place fish in a pan and cover with salted water. Bring to a gentle boil, and allow to simmer for about 5 minutes (depending on the thickness of the fillet) until just cooked. Drain the fish from the water with a slotted spoon, remove skin and, using a fork, flake into large chunks. Discard any bones.
• Place the fish, potatoes, chili, scallions, and cilantro in a bowl, add a squeeze of lime and season with salt and pepper. Use your hands to combine the mixture. Then divide and shape mixture into 4 to 6 even-sized fish patties and place on baking sheet lined with foil
• To bake: Pre-heat oven to 400°F (200°C). Bake for 25 to 30 minutes until golden-brown and crisp. Midway through, turn over and brush tops with a little more olive oil.
• To broil: Pre-heat broiler. Place baking sheet about 4 inches below the heating element. Broil for 5 to 6 mins each side until nicely brown on both sides and hot through. After flipping, brush top with more olive oil.
• Serve with lime wedges.

OVEN BAKED HEALTHIER FISH CAKES

Steps:

• What to Do: 1 pound firm white fish fillets 1 egg 1 oz tapioca flour 2 tbsp fresh parsley, minced ½ tbsp red chili, chopped 2 spring onions, chopped ½ tbsp lemon juice 2 garlic cloves, minced 1 tbsp fresh ginger, grated 1 tbsp olive oil ¼ tsp salt 1/8 tsp ground black pepper Preheat oven to 350°F. Pat dry the fish fillets with a paper towel. With a sharp knife finely chop (almost mince) the fish fillets. Place the chopped fish, egg, tapioca flour, parsley, chili, spring onions, lemon juice, grated ginger, garlic, olive oil, salt and pepper in a bowl and use your hand to combine. Line a baking tin with parchment paper. Using an ice cream scoop, make small (about 2 inch) balls and set them on the baking tin. Slightly flatten the balls with your hands and bake on the middle rack for about 20- 25 minutes or until lightly golden. Serve with Tzatziki sauce.

GARLIC-LEMON OVEN BAKED FISH

Steps:

• Melt butter in large glass Pyrex measuring cup and add lemon juice, spices and sugar.
• Place bread crumbs in a shallow bowl or platter.
• Spray a shallow baking dish with vegetable spray.
• Cut fish into individual serving pieces.
• Dip fish into butter and then coat each fillet well with bread crumbs.
• Place bread coated fillets into baking dish.
• Repeat until all fish fillets are covered.
• Spoon the remaining herb butter mixture over fish.
• I also use a pastry brush to lightly tap the tops of the breaded fish to make sure it is all cover.
• You may need to melt more butter to coat fish.
• Bake, uncovered, for 15 minutes at 400 degrees.
• Fish is done when fish flakes easily with a fork.

OVEN BAKED THAI STYLE FISH CAKES

Steps:

• Spray a baking tray with spray oil.
• In a mixing bowl combine first 7 ingredients. Mix well.
• Divide into 8 equal round cakes.
• Coat with flour, then dip in egg and finally coat with the crumbs.
• Place cakes on prepared tray; chill for 10 minutes.
• Meanwhile preheat oven to 190c.
• Spray cakes with oil and bake, turning once (spray again). They will take about 30 minutes in total to cook.

FISH CAKES (HEART HEALTHY)

Steps:

• Sauté veggies in olive oil until onions are opaque.
• Add dry seasonings to sauté mix while it is still cooking. Scrape down. Continue about 3 minutes. Remove from heat and let veggies cool.
• Combine cornmeal and crackers.
• Add mustard and stir until mixed well.
• Add veggies.
• Crumble fish into the mixture (I leave the fish in large flakes and do not crush).
• Stir until all of the fish is coated.
• Add eggbeaters and stir until mixture comes together.
• Drop 2 heaping tablespoons onto a medium hot griddle or pan after spraying with Pam.
• Turn when set and browned (about 3 minutes).
• I spray the Pam onto the cakes before turning.
• Press down gently.
• When the second side is browned, remove to serving plate. I serve with my home made cocktail sauce.