Baked Cod Fish Cakes with Side Salad
Tender oven-baked cod cakes bound with potato and egg, served alongside a crisp lemony green salad. Cod and egg make this a naturally good source of iodine, a mineral the thyroid relies on.
- Prep
- 15 min
- Cook
- 18 min
- Total
- 33 min
- Servings
- 1
Ingredients
- 110gcod fillet, skinless
- 150gpotato, peeled and cubed
- 1largeegg
- 2tbspgluten-free breadcrumbs (about 15g)
- 1tbspfresh parsley, chopped
- 1stalkspring onion, finely sliced
- 1.5tbspolive oil
- 60gmixed salad greens
- 0.5lemon (for juice and wedge)
- 1pinchsalt and black pepper
Instructions
- 01
Preheat oven to 220C (425F) and line a baking tray with parchment. Lightly brush the parchment with a little of the olive oil.
- 02
Boil the cubed potato in salted water for about 10 minutes until very tender. Drain well and mash smooth, then let cool for a few minutes.
- 03
Meanwhile, place the cod in a small pan, cover with water, and gently poach for 4-5 minutes until it flakes easily. Drain, pat dry, and flake into chunks, removing any bones.
- 04
In a bowl combine the mashed potato, flaked cod, half of the beaten egg, the GF breadcrumbs, parsley, spring onion, salt and pepper. Mix gently to keep some texture.
- 05
Shape into 2-3 patties. Brush the tops with the remaining beaten egg and a little olive oil for color.
- 06
Bake for 16-18 minutes, flipping halfway, until golden and firm.
- 07
Toss the salad greens with the remaining olive oil, a squeeze of lemon juice, and a pinch of salt. Serve the cod cakes alongside the salad with a lemon wedge.
Nutrition (per serving)
- Calories
- 480kcal
- Protein
- 30g
- Carbs
- 37g
- Fat
- 22g
- Fiber
- 4g
- Selenium
- 53mcg
- Zinc
- 1.5mg
- Iron
- 2.4mg
- B12
- 1.6mcg
- Iodine
- 145mcg
- Sodium
- 560mg
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