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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|Serving Size: 1 Serving (158g)|
|Recipe Makes: 4 Servings|
|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 %|
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Calories per serving: 248
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