Cod Fish Cakes with Garden Salad
Golden, crispy cod fish cakes paired with a fresh garden salad — a comforting everyday dinner where flaky white cod delivers a solid dose of iodine, a mineral the thyroid relies on.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 100gcod fillet, skinless
- 150gpotatoes, peeled and cubed
- 1largeegg
- 2tbspgluten-free breadcrumbs
- 1tbspfresh parsley, chopped
- 1tsplemon zest
- 1tbspolive oil, for frying
- 60gmixed salad greens
- 5cherrycherry tomatoes, halved
- 2tspextra-virgin olive oil, for dressing
- 1tsplemon juice
- 1pinchnon-iodized salt and black pepper
Instructions
- 01
Boil the cubed potatoes in water until tender, about 10 minutes. Drain well and mash, then let cool slightly.
- 02
While the potatoes cook, poach or microwave the cod until it flakes easily, about 4 minutes. Drain off any liquid and flake into small pieces.
- 03
In a bowl, combine the mashed potato, flaked cod, half the beaten egg, parsley, lemon zest, and a little non-iodized salt and black pepper. Mix gently and shape into 2 patties.
- 04
Coat each patty in the gluten-free breadcrumbs, pressing lightly so they stick.
- 05
Heat the olive oil in a non-stick pan over medium heat. Fry the fish cakes 3-4 minutes per side until golden and crisp.
- 06
Toss the mixed greens and cherry tomatoes with the extra-virgin olive oil, lemon juice, and a pinch of non-iodized salt and black pepper.
- 07
Serve the warm cod cakes alongside the garden salad.
Nutrition (per serving)
- Calories
- 475kcal
- Protein
- 27g
- Carbs
- 32g
- Fat
- 22g
- Fiber
- 4g
- Selenium
- 42mcg
- Zinc
- 1.4mg
- Iron
- 3mg
- B12
- 1.3mcg
- Iodine
- 130mcg
- Sodium
- 380mg
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