workoutaholic
Cathlete
Ingredients:
Directions:
1) Pre-cook cod by boiling for 10 minutes or until it flakes easily (or lightly pan cook)
2) Cook potatoes (boil, bake or microwave), peel, then mash as if making mashed potatoes
3) Combine fish with potatoes and add eggs, parsley, scallions, cayenne powder, hot pepper sauce, and butter buds. Mix all the ingredients with a fork as thoroughly as possible. (The mixture should be thick enough to form patties). 4) Roll mixture tightly into balls, flatten into cakes and coat with bread crumbs. 5) Pan cook on medium heat for 5-7 minutes or until first side is golden brown. Flip and cook the other side until crispy and golden brown, then serve hot.
Serving size: 2 fish cakes
Calories: 432
Protein: 41.8 g
Carbs: 49.4 g.
Fat: 6.5 g.
- 12 oz (340 grams) boneless, skinless codfish
[*] 12 oz (340 grams) of potatoes, peeled
[*] 2 whole eggs
[*] 1/2 cup scallions finely chopped (green onions)
[*] 2 tbsp fresh parsley, flat finely diced, or parsley flakes
[*] 1 tbsp cayenne pepper powder
[*] 3 tbsp hot pepper sauce (or Tabasco)
[*] 1 tbsp butter buds (optional)
[*] 4 tablespoons whole wheat bread crumbs
Yield: makes 4 fish cakes
Directions:
1) Pre-cook cod by boiling for 10 minutes or until it flakes easily (or lightly pan cook)
2) Cook potatoes (boil, bake or microwave), peel, then mash as if making mashed potatoes
3) Combine fish with potatoes and add eggs, parsley, scallions, cayenne powder, hot pepper sauce, and butter buds. Mix all the ingredients with a fork as thoroughly as possible. (The mixture should be thick enough to form patties). 4) Roll mixture tightly into balls, flatten into cakes and coat with bread crumbs. 5) Pan cook on medium heat for 5-7 minutes or until first side is golden brown. Flip and cook the other side until crispy and golden brown, then serve hot.
Serving size: 2 fish cakes
Calories: 432
Protein: 41.8 g
Carbs: 49.4 g.
Fat: 6.5 g.