Cod Fish & White Bean Cakes

I want to say up front that the thought of a “fish cake” is really unappealing to me. But don’t let the name of this recipe prevent you from trying it.

We bought some fresh cod at Whole Foods and wanted to make something different than your typical pan-seared fish with lemon and capers. While fried fish and chips or fried fish cakes are delicious, they really aren’t something we should eat on a regular basis. I searched Pinterest for cod fish recipes and countless photos of golden brown, deep-fried fish appeared. The photos of these cod cakes, despite the fact that their name irks me, caught my attention. By substituting white beans for the potatoes and a pan sear instead of a deep fry, we cut a lot of fat and carbs from this dish–but we didn’t lose out on flavor. This recipe is a perfect compliment to a summer night and a glass of wine!

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Ingredients:

  • 1 lb fresh Cod
  • 1/2 can white cannelini beans
  • 1/2 red onion
  • 1/2 sweet onion
  • 2-3 stalks of celery
  • 1-2 cloves of garlic
  • 1 egg
  • 1/2 jar sweet pimiento peppers
  • 2 TBSP whole wheat panko bread crumbs
  • 2 TBSP Italian bread crumbs
  • 1 egg
  • Fresh chopped parsley
  • 2 dashes hot sauce (I used Franks)
  • Salt & Pepper
  • Oil to spray on pan (I use a mixture of 75% canola and 25% olive oil)

Instructions:

Put your fish in a pan with about 1/2 inch of water. Put the lid on and cook at a low boil for roughly 5 minutes so the fish turns white. You don’t want to over cook it, just steam it so you don’t have to sear your cakes until the fish cooks through.

 

Chop your ingredients.

Cod

Saute in a pan for 2-3 minutes. (Don’t forget to salt them!)

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Set them aside to cool.

Place your beans and parsley in a food processor to give them a rough chop. You want them to have somewhat of a pasty texture so it holds the mixture together (remember we are substituting for potato).

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Place all of your cooled ingredients in a mixing bowl (fish, beans and vegetables) with the breadcrumbs.

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In a separate bowl, mix the egg with the hot sauce and add to your fish mixture. It’s okay if you leave a little egg in the bottom of the bowl. (I used that later to brush on the cakes before cooking.) Mix gently so not to break the fish up too much. You want to see healthy-sized chunks of fish in there! (Or at least I do).

Form the mixture into patties and place in the refrigerator to let them rest. I suppose you could cook them right away but they may fall apart on you.

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I opted to brush the cakes with leftover egg and hot sauce mixture and sprinkled some extra bread crumbs just to form a nice crust on the outside.

Sear on both sides until you get a nice brown crust. Mine did fall apart a little, I think due to the fact that I didn’t purée the bean mixture well enough.

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Last minute I realized I wanted a dipping sauce of some kind. I took some reduced fat sour cream and threw in some franks red hot sauce and added some cut up chives. It ended up pairing great but whatever sauce you want to use is fine! A tartar sauce would work great, too. Enjoy.

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