Spinach Fish Cakes
Calories 275 (11% from fat)
Fat 3 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 34 mg.
Sodium 231 mg.
Carb. 39 gram
Fiber 4.9 gram
Sugar 5.5 gram
Sugar Alcohol 0 gram
Protein 26 gram
1 medium (9 oz.) sweet potato, peeled
1 lb. fresh fish fillet
(We used yellowtail snapper.)
fat free olive oil spray
1 small (3/4 cup) onion, minced
2 cloves (1 tsp.) garlic, minced
1 package (9 oz.) frozen spinach, thawed
1/4 tsp. dried dill
juice from 1 lemon (4 Tbsp.)
1 1/2 cups Quaker 1 Minute Oatmeal
1/4 tsp. ground nutmeg
3 egg whites
1 tsp. ground black pepper
1 tsp. ground paprika
1/2 cup apricot jam (sugar free)
1/3 cup water
1 Tbsp. Dijon mustard
1. Place non-stick cooking pot on stove and fill with enough water to cover the potatoes. Heat the water to boiling, then pour the sweet potatoes in and cook until tender, about 10 minutes.
2. Put the fish fillet on top of the potatoes, cover the pot and cook for 5 more minutes. When finished, drain well and separate the potatoes and fish. Let the potatoes cool in a mixing bowl and the fish cool on a separate plate.
3. Heat up a non-stick frying pan over medium heat. Once hot, spray with fat free olive oil and sauté the onion for 2 minutes. Then add the garlic, defrosted spinach, dill and lemon juice. Simmer everything together for 5 minutes.
4. Mash the potatoes with a fork, then flake the fish into the potatoes. Stir the spinach mixture into the mashed potatoes along with 1 cup of the oats, all the nutmeg and all the egg whites.
5. Lightly coat a sheet pan with the fat free olive oil spray. Form 5 cakes out of the mixture using about 1/2 cup per cake. Coat each cake with the remaining 1/2 cup oats. Place the cakes on the sheet pan and sprinkle the ground paprika on top.
6. Pre-heat oven to 450 degrees. Put the fish cakes in the middle rack of the oven and bake for 6 minutes. Then take them out of the oven, flip and bake on the opposite side for 6 more minutes. Take out from the oven and let cool slightly.
For the Sauce
7. Heat a small non-stick sauce pan over medium heat. Put the apricot jam, water and Dijon mustard in the sauce pan and stir them together for about 2 minutes. Divide the sauce evenly between the fish cakes, pouring about 3 tablespoons over the top of each. Serve and enjoy!
Yield: 5 Servings
This recipe was created by Charles Nuedling - Personal Chef
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in freezer safe tupperware containers.
When you heat them up, add 2 tablespoons of water to the dish first. Then microwave for approximately 6.5 minutes, keeping the container open just a little to allow steam to escape. The water will help keep it moist and the apricot jam from getting hard.