If you like flavour packed dishes that are simple to make and friendly on the bank balance too then this is the recipe for you! Packed with omega 3 and a long list of nutritional benefits (listed below) these fish cakes do more than just satisfy your taste buds and tummy. The cod is meaty and moreish and the chorizo adds another level of deliciousness. I made mine with some cod I picked up from a local fish monger but you can use any other fish you desire; I have also made these very successfully with trout, mackerel and salmon. The sweet potato helps to bulk the cakes out but at the same time adding a comforting texture. Served straight from the frying pan or even the day after cold, whether as a starter for a dinner party or in a kids lunch box these are sure to be enjoyed by anyone.
I always serve mine with a fresh wedge of lime to give the cakes a little extra zing!
What you need:
For 7 fish cakes
*Olive oil ( for frying the fish cakes you will need a good 6 tbsps )
* 1 (approx 265g) Sweet potato, chopped, de-skinned, boiled and mashed
* 1 (approx 190g) Courgette, grated
*50g Almond Flour (for dusting)
* 1 Lime
*300g Cod (Fresh, filleted)
* Fresh corriander, about 10 leaves
*1 -2 inch chorizo
*2 garlic cloves
- Preheat oven to 180°c and place whole clove garlic and cod in to a deep greased roasting tray, drizzled with olive oil and some salt
- Roast for 12 – 15 minutes until cooked through and flaking. Once cool, remove skin and flake the whole fish
- In to a large mixing bowl combine sweet mashed potato, flaked cod, garlic (Thinly sliced), chorizo, corriander ( about 10 leaves thinly chopped), courgette, salt, pepper, lime and mix thoroughly
- Using approximately 1tbsp mixture per fish cake, mould in to a burger shape with your hands
- Dust with almond flour on all sides and place in to fridge for 1 -2 hrs to let the mixture bind and cool
- In a large frying pan over very high heat place 5 tbsp olive oil and once very hot, place the fish cakes in flat side down and fry each side for 5-7 minutes until golden brown
- Serve immediately with a side salad, or keep in a sealed container in the fridge to have a later on
(NOTE: If you want to freeze the fish cakes, then do so but freeze them before you fry them)
- VITAMINS AND FATS: Cod is an excellent source of vitamin B12, selenium, phosphorus, and protein. It is also a very good source of choline as well as a good source of niacin, potassium, vitamin B6, molybdenum, panthothenic acid, and omega-3 fatty acids
- HEART FRIENDLY: As well as being a great source of protein, cod is a great source of blood-thinning omega-3, which promotes cardiovascular health. It is also high in Vitamin B12 and B6 which are both needed to keep homocysteine levels low, directly reducing damage to blood vessel walls
- BLOOD PRESSURE: It has been indicated through research that people with diets higher in omega-3 fatty polyunsaturated fatty acids- and cod is a great source of these essential fats- have an overall lower blood pressure than those that consume less.
- DVT: Heatlhy eating can offer significant protection towards deep vein thrombosis. By increasing your consumption of fruit, vegetables and by eating fish at least once a week can help protect against dvt
- CANCER PREVENTION: Cod is high in selenium and vitamin B12 which can help reduce the risk of certain cancers such as colon cancer- by protecting colon cells from the damage caused by toxic substances found in certain foods and cancer causing chemicals produced by certain gut bacteria
- ALZHEIMER’S : A number of studies indicate that by eating fish high in omega-3 fatty acids, can help to lessen cognitive decline and Alzheimer’s disease.
- DEPRESSION AND MOOD: Research studies have found that people with higher ratios of omega-6 to omega-3 not only had highter levels of certain compounds involved with inflammation, but were also more likely to suffer from depression. Chronic inflammation has been readily linked to heart disease, type 2 diabetes, osteoporosis, cognitive decline and Alzheimer’s. Omega-3’s which are found in cold water fish, nuts and flax seeds, eicosapentaenoic acid and docosahexaenioc acid can help improve blood flow and affects hormones and the immune system, both of which have a direct and positive effect on brain function
- ANTI-INFLAMMATORY: The selenium and omega-3 fats concentrated in cod have anti-inflammatory sensors that reduce inflammation that can lead to asthma attacks, rheumatoid arthritis , migraines and osteoarthritis.