Recette
Nutrition facts
per 1 serving
Amount % DV*
Calories 330
Fat 14 g 22 %
Saturated 4.5 g
+ Trans 0.2 g
24 %
Cholesterol 125 mg
Sodium 250 mg 10 %
Carbohydrates 25 g 8 %
  Fibres 3 g 12 %
  Sugars 5 g
Protein 26 g
Vitamin A 20 %
Vitamin C 25 %
Calcium 15 %
Iron 15 %
* DV = daily value

Basa fish cakes with yogurt sauce

Time required: 27 minutes
Yield : 4 servings Prep Time: 15 minutes
Level : Easy Cook Time: 12 minutes

INGREDIENTS

Cake

  • 125 mL (1/2 cup) each: toasted bread crumbs and wheat germ
  • 5 mL (1 tsp.) each: ground ginger and curry powder
  • 375 g (3/4 lb) cooked basa, crumbled
  • 75 mL (1/3 cup) each: finely chopped green onion and sweet red pepper
  • 1 egg 175 mL (3/4 cup) plain yogurt (10% M.F.) Salt and pepper, to taste
  • 15 mL (1 tbsp.) oil
  • 30 mL (2 tbsp.) finely chopped fresh coriander
  • 1 garlic clove, finely chopped
  • Tabasco sauce, to taste

PREPARATION

  1. In a small bowl, combine bread crumbs, wheat germ, ginger and curry powder. Reserve.
  2. In another bowl, combine basa, green onion, red pepper, 125 mL (1/2 cup) of the bread crumb mixture, egg and 60 mL (1/4 cup) yogurt. Season with salt and pepper to taste. If the mixture seems too moist, add bread crumbs; if it seems too dry, add a little yogurt.
  3. Transfer remaining bread crumb mixture to a flat plate. With your hands, shape 4 large fish patties or 8 small patties and coat each with the bread crumbs. Brush off excess crumbs and reserve patties.
  4. In a small bowl, blend remaining yogurt, fresh coriander and garlic. Add Tabasco sauce to taste. Cover bowl and reserve in refrigerator.
  5. Heat oil over medium-high heat in a non-stick skillet, and cook fish cakes for about 4 to 6 minutes per side, or until golden. Serve on a bed of baby greens, with vegetables couscous and the yogurt sauce.

TIP: To cook about 450 g (1 lb) of fresh fish rapidly, heat 500 mL (2 cups) chicken, vegetable or fish stock. Add fish fillets and poach over low heat (the stock should simmer) for 6 to 8 minutes, or until the fish is opaque and easily flakes with a fork.