From the AICR Test Kitchen
Week of November 14, 2011
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Contact: Alice Bender, (202) 328-7744
Salmon and Potato Coriander Fish Cakes
American Institute for Cancer Research
Wild salmon makes these fish cakes a tasty and nutritional dish. They can be the centerpiece of an easy to prepare and convenient to serve meal. Salmon, which are members of the Salmonidae fish family are anadromous fish, meaning they reproduce and hatch in fresh water but enter the sea as adults.
The fish flakes combine nicely with potatoes to form the cakes. A little milk, oil, egg, and flour provide the right consistency. Onion and a dash of red pepper flakes impart a bit of zest for a simply wonderful taste.
Add to this coriander, which is a somewhat citrusy spice made from the seed of the cilantro plant. It is much under used in the American home kitchen, but is gaining popularity. In Indian cooking it's considered one of the most important spices in the cupboard.
You can pair these cakes with a variety of sides – for example, they go well with chilled whole-grain pasta salad. Another favorite is a serving of sautéed greens. Simply wash a bunch of kale or collard greens, remove the stems, and use a dollop of olive oil to sauté them in a skillet over medium high heat. It only takes five minutes or so and results in a healthy, quick, and flavorful addition to your meal. You might also prepare some wild or brown rice – or warm up some leftover rice as an added complement to the fish cakes.
These fish cakes drizzled with lime, sautéed greens, and rice or pasta combine to provide a satisfying repast that can help dispel the chill of the season. And, it's a great way to fill your plate with healthful plant foods such as vegetables and whole grains.
Salmon and Potato Coriander Fish Cakes
- 1 lb. russet or Yukon gold potatoes (makes about 2 cups cooked mashed)
- 1 cup thinly sliced spring onions, green stems included
- 2 tsp. canola oil
- 1/4-1/2 tsp. red pepper flakes, or to taste
- 1/4-1/2 cup low-fat milk, warmed
- 1 Tbsp. all-purpose flour
- 1 large egg
- 1 Tbsp. ground coriander
- Freshly ground pepper and salt, to taste
- 1 lb. salmon, cooked and flaked
- 3-4 Tbsp. whole-wheat flour
- Canola oil cooking spray
- Lime wedges (lemon may be substituted)
Cut potatoes into fourths, place in pot with cold water and bring to boil. Reduce heat and simmer for about 20 minutes, until soft.
In large skillet over medium heat, sauté onions in oil. Add pepper flakes and stir often, until onions are softened, about 6 minutes.
Drain and mash potatoes using potato masher, ricer or electric mixer, adding warm milk as necessary to keep fluffy and moist. When mashed, spread out potatoes in bottom of large mixing bowl and sift all-purpose flour over top. Use fork to work flour into the potatoes. Whisk egg and pour over top. Scatter cooked onions, coriander, pepper and salt to taste, and salmon over potato mixture. Use fork to mix and mash ingredients thoroughly.
Dust medium platter and hands with whole-wheat flour. Scoop up 3-4 tablespoons of mixture and place in flour. With your hands, roll into a small ball then form into a chunky cake. Transfer to clean plate. Repeat. You should end up with about 10 medium cakes.
Place large skillet over medium-high heat and coat with cooking spray. Sauté cakes in batches of five or so. Cook on each side until golden crust forms, about 2-2½ minutes, only turning once. Transfer cooked cakes to lightly oiled baking dish to prevent sticking..
Although the cakes are cooked, before serving, warm them thoroughly, about 5 minutes. Serve with lime or lemon wedges.
Makes 5 servings.
Per serving: 270 calories, 9 g total fat (2 g saturated fat), 23 g carbohydrate,
25 g protein, 3 g dietary fiber, 74 mg sodium.
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