Alberta Health Services recommends including small amounts of healthy fats in your diet to lower your risk of heart disease. One way of doing this is to eat at least two servings of fish every week. Try this delicious recipe to help you meet your heart health goals!
2 cups Potatoes, peeled and diced 3 medium
2 cups Canned fish 500 mL
¼ cup Plain 1% or 2% M.F. yogurt 60 mL
2 Tbsp Green onion, minced 30 mL
2 Tbsp Fresh parsley, minced 30 mL
1 tsp Lemon zest 5 mL
½ tsp Salt 2 mL
½ tsp Pepper 2 mL
1 cup Dry bread crumbs 250 mL
1. Cook potatoes in boiling water until tender.
2. Drain potatoes and mash in a large bowl.
3. Add the fish to the potatoes, along with yogurt, onion, parsley, lemon zest, salt and pepper.
4. Allow fish mixture to cool at least ½ hour.
5. Divide the fish mixture into 8 portions and form each portion into a patty.
6. Sprinkle the bread crumbs on a plate.
7. Press each patty into the bread crumbs.
8. Lightly spray a frying pan with non-stick cooking spray and cook the fish cakes until golden (about 5 minutes). Turn the fish cakes over and cook for another 4 to 5 minutes until both sides are crisp and golden brown.
9. Serve warm as a snack or a meal with vegetables or salad.
Makes 8 servings (1 fish cake/ 125 g)
Per Serving: 160 calories, 2 g fat, (0.5 g saturated fat, 0 g trans fat), 270 mg sodium, 23 g carbohydrate, 12 g protein, 2 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca