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Fish Cakes with Mango Sauce

Fish Cakes with Mango Sauce

Fish Cakes

Calories 218 (12% from fat)
Fat 3 gram
Saturated Fat .5 gram
Trans Fat 0 gram
Cholesterol 42 mg.
Sodium 194 mg.
Carb. 21 gram
Fiber 3.7 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 29 gram

Mango Horseradish Sauce

Calories 30 (0% from fat)
Fat 0 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 1 mg.
Carb. 5 gram
Fiber 1.2 gram
Sugar 6.6 gram
Sugar Alcohol 0 gram
Protein .3 gram

Ingredients


2 cups vegetable broth

8 oz. fresh grouper

8 oz. yellow tail snapper

1 stalk (1/2 cup) celery

1/2 green pepper (1/2 cup)

1 small onion (1 cup)

1/4 cup diced tomatoes
(We used Pomi diced tomatoes.)

1/2 cup instant oatmeal
(We used Quaker Instant.)

1/2 tsp. ground pepper

1 tsp. dill spice

1 Tbsp. dried parsley

1/2 tsp. Old Bay seasoning

1 tsp. lime juice

Non-fat cooking spray

Mango Horseradish Sauce

1 cup diced mango

1 tsp horseradish sauce

1/4 cup diced tomatoes
(We used Pomi diced tomatoes.)


Fish Cakes

1. Pour vegetable broth in a non-stick pot. Place fish in pot and poach over medium heat for 5 to 10 minutes until fish is white and flakey. Pour the vegetable broth out and set fish aside to cool.

2. Mince the next three ingredients, celery, green pepper and onion. Put them in a large mixing bowl. Gently flake the cooled fish into the bowl.

3. Add the remaining ingredients, oatmeal, pepper, dill, parsley, Old Bay seasoning and lime juice. Toss gently until mixture holds together.

4. Shape into 8 patties (approximately 1/2 cup per pattie) and place on a cookie sheet sprayed with non-fat cooking spray.

5. Bake at 325 degrees for 20 minutes.

Mango Sauce

6. Dice the mango and mix together with horseradish and diced tomatoes. Top the fishcakes and enjoy.

Yield: 4 servings
Serving Size for Fishcakes is 2
Serving Size for Sauce is 1/4 Cup and 1 Tbsp.


 

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