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Name: Speedy Cajun Fishcakes
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 350 g fillet Deep Sea Cod (12 oz); 1 120-g pk Potato flakes; 15 g Butter (1/2 oz); 1 pn salt; 30 ml Daregal Frozen Coriander; 1 Salad onion very finely chopped; 1 1/4 ml Cayenne pepper (1/4tsp); 1 Egg yolk; Schwartz Cajun Seasoning; Flour for dredging

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INGREDIENTS

350 g fillet Deep Sea Cod ; (12 oz)
1 120-g pk Potato flakes
15 g Butter ; (1/2 oz)
1 pn salt
30 ml Daregal Frozen Coriander
1 Salad onion ; very finely chopped
1 1/4 ml Cayenne pepper ; (1/4tsp)
1 Egg yolk
Schwartz Cajun Seasoning
Flour ; for dredging

Servings

INSTRUCTIONS

Poach the fish in a little milk or water for 5-6 minutes or until cooked. Flake. Make up potato flakes according to the instructions on the pack, adding the butter and salt. Cool slightly, add coriander, onion and cayenne then stir in the fish and bind with egg yolk. Sprinkle the Cajun seasoning liberally over the fishcakes and press in lightly. Lightly coat the fishcakes in flour. Heat a little oil and fry fishcakes on both sides for 2-3 minutes or until golden. Drain on kitchen paper and serve with lime wedges and tomato salsa. NOTES : Deep sea cod, also known as ribaldo, has firm white fillets which are excellent for baking with herbs and spices.

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Nutrition

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Serving Size: 1 Serving (158g)
Recipe Makes: 4 Servings

Calories: 248
Calories from Fat: 45 (18%)

Amt Per Serving		% DV

	Total Fat 5g	7 %
	Saturated Fat 2.5g	13 %
	Monounsaturated Fat 1.4g
	Polyunsanturated Fat 0.6g
Cholesterol 98.1mg		30 %
Sodium 103.4mg		4 %
Potassium 747.8mg		20 %
Total Carbohydrate 31.1g		9 %
	Dietary Fiber 2.7g	11 %
	Sugars, other 28.4g
Protein 19.6g		28 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 248

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Speedy Cajun Fishcakes