Penn Herb Wellness Guide

Cod Cakes with Tartar Sauce

Related recipes: Main Dishes, Gluten-Free, Low-Sugar
Cod Cakes with Tartar Sauce: Main Image
From: Washington State Potato Commission

Quick Facts

Servings: 8
Prep Time: 60 min.
Cook Time: 1 hr. 40 min.
Total: 2 hr. 40 min.
Fish cakes made with roasted tomato mashed potatoes—served with a tangy tartar sauce.

Ingredients

  • Roasted Tomato Mashed Potatoes4 plum tomatoes, halved lengthwise
  • 1/2 tsp olive oil
  • 2 lbs russet potatoes
  • 1/4 cup nonfat milk
  • 3 Tbs unsalted butter
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Cod Cakes with Tartar Sauce1/2 cup fat-free mayonnaise
  • 3 Tbs sweet pickle relish
  • 2 Tbs finely chopped shallots
  • 1/4 tsp black pepper
  • 1 lb skinless cod fillets
  • 2 cups Roasted Tomato Mashed Potatoes (recipe below), or regular mashed potatoes
  • 1 egg white, slightly beaten
  • 1/2 cup chopped green onion
  • 3 Tbs chopped parsley
  • 4 tsp olive oil, divided

Directions

  • Roasted Tomato Mashed PotatoesPreheat oven to 300F. Coat a baking sheet with cooking spray.
  • On prepared baking sheet, arrange tomato halves, cut side up. Bake in center of the oven until tomatoes are very soft and just hold their shape, about 1 hour.
  • Let cool 5 minutes then transfer to a food processor or blender. Add olive oil and pure; set aside.
  • Meanwhile, scrub potatoes with a vegetable brush under cold running water. Peel and cut into 1-inch pieces.
  • Place potatoes in medium saucepan and enough cold water to cover. Over medium-high heat, bring to a boil. Reduce heat to medium. Cover and simmer until potatoes are very tender, about 12 to15 minutes.
  • Drain and return potatoes to saucepan and add tomato mixture, milk, butter, salt, and pepper. Mash until smooth.
  • Cod Cakes with Tartar SauceFor tartar sauce, in small bowl, combine mayonnaise, relish, shallots, and pepper. Cover and refrigerate until ready to use.
  • Fill a large skillet 2/3 full of water. Over medium-high heat, heat water to boiling.
  • Add the cod fillets; reduce heat to medium and simmer, turning fillets occasionally, until fish flakes easily with a fork, about 8 to 10 minutes.
  • Remove fish with slotted spoon and drain well. Transfer to a large bowl and break into smaller pieces.
  • Add the Roasted Tomato Mashed Potatoes (recipe below), egg whites, green onion, and parsley. Mix well.
  • Divide mixture into eight portions. Pat each portion to a -inch-thick patty.
  • Preheat oven to 400F. Coat a large baking sheet with cooking spray.
  • In a large non-stick skillet over medium-high heat, heat 2 teaspoons of oil. Add four of the patties and cook until lightly golden, about 3 minutes per side.
  • Transfer to the prepared baking sheet. Heat the remaining 2 teaspoons oil and repeat with the remaining four patties.
  • Bake patties until heated through, about 10 minutes. Serve with tartar sauce.

Nutrition Facts

Calories 247
  Calories from Fat 89 (36%)
(16%)Total Fat 10g
(18%)Saturated Fat 4g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
(12%)Cholesterol 36mg
(11%)Sodium 266mg
(22%)Potassium 778mg
Total Carbohydrate 27g
(7%)Dietary Fiber 2g
Sugars 2g
Sugar Alcohols 0g
(27%)Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.