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Salmon and Potato Coriander Fish Cakes

Here is another healthy and super tasty recipe featuring salmon, one of the healthiest fish on the planet (just be sure to use wild-caught Atlantic salmon and check the label carefully to make sure it was not processed in China). Full of protein and beneficial omega-3 fatty acids, these fish cakes are easy to prepare and serve, especially when you have a lot of friends and family to entertain. Coriander adds unique flavor while a kick of red pepper provides capsaicin, a phytochemical being studied for its antioxidant properties.

Ingredients

1 lb. russet or Yukon gold potatoes (makes about 2 cups cooked mashed)
1 cup thinly sliced spring onions, green stems included
2 tsp. extra virgin olive oil
1/4–1/2 tsp. red pepper flakes, or to taste
1/4–1/2 cup low-fat organic milk, warmed (or use raw goat milk for an even healthier recipe)
1 Tbsp. all-purpose unbleached flour (or gluten free all-purpose flour)
1 large egg (preferably cage free organic)
1 Tbsp. ground coriander
Freshly ground pepper and Himalayan or sea salt, to taste
1 lb. salmon, cooked and flaked
3-4 Tbsp. whole-wheat flour (or coconut flour)
Olive oil to coat Canola oil cooking spray
Lime wedges (lemon may be substituted)

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)

  

Instructions

1. Cut potatoes into fourths, place in pot with cold water and bring to boil. Reduce heat and simmer for about 20 minutes, until soft.

2. In large skillet over medium heat, sauté onions in oil. Add pepper flakes and stir often, until onions are softened, about 6 minutes.

3. Drain and mash potatoes using potato masher, ricer or electric mixer, adding warm milk as necessary to keep fluffy and moist. When mashed, spread out potatoes in bottom of large mixing bowl and sift all-purpose flour over top. Use fork to work flour into the potatoes. Whisk egg and pour over top. Scatter cooked onions, coriander, pepper and salt to taste, and salmon over potato mixture. Use fork to mix and mash ingredients thoroughly.

4. Dust medium platter and hands with whole-wheat or coconut flour. Scoop up 3-4 tablespoons of mixture and place in flour. With your hands, roll into a small ball then form into a chunky cake. Transfer to clean plate. Repeat. You should end up with about 10 medium cakes.

Note: as an option, use this recipe to make savory gluten-free bread crumbs to substitute for the whole-wheat flour:

Savory Gluten Free Waffles (Use these to make gluten free bread crumbs)

5. Place large skillet over medium-high heat and coat lightly with olive oil. Sauté cakes in batches of five or so. Cook on each side until golden crust forms, about 2-2½ minutes, only turning once. Transfer cooked cakes to lightly oiled baking dish to prevent sticking.

6. Although the cakes are cooked, before serving, warm them thoroughly, about 5 minutes. Serve with lime or lemon wedges.

Makes 5 servings.

Per serving : 270 calories, 9 g total fat (2 g saturated fat), 23 g carbohydrate, 25 g protein, 25 g dietary fiber, 74 mg sodium.

Original recipe and image source: aicr.org

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