Mini Cod Cakes
Mini cod cakes - Small flavor bombs bedded on nutritional diversity
Healthy, because
Even smarter
Nutritional values
Secondary plant compounds from spinach help reduce oxidative stress and thus protect against premature aging. Potassium from leafy greens maintains a healthy heart rhythm. Yellow lentils bring digestive fiber into play, provide nerve-strengthening magnesium, and score with plenty of vegetable protein. The latter is needed for muscle building and maintenance.
If you like it a little more crunchy, you can replace the yellow lentils with mountain lentils or beluga lentils. However, this will also increase the cooking time. You will find this on the respective packaging.
(Percentage of daily recommendation)
| Calorie | 635 cal. | (30 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.2 g | (51 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 6.7 μg | (34 %) | ||
| Vitamin E | 487 mg | (4,058 %) | ||
| Vitamin K | 0.6 μg | (1 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 17.6 mg | (147 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 290 μg | (97 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 21.7 μg | (48 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,809 mg | (45 %) | ||
| Calcium | 235 mg | (24 %) | ||
| Magnesium | 204 mg | (68 %) | ||
| Iron | 10 mg | (67 %) | ||
| Iodine | 359 μg | (180 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 1 mg | |||
| Cholesterol | 318 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 22 ozs cod fillets
- 2 onions
- 4 slices Whole Wheat Toast
- ½ bunch parsley
- 1 ½ organic lemons
- 4 Tbsps whole grain breadcrumbs
- 1 egg
- salt
- peppers
- 5 Tbsps Canola oil
- 9 ozs yellow Lentils
- 14 ozs Spinach
- 2 garlic cloves
- 1 tsp butter
- Nutmeg
Preparation steps
For the fish cakes, wash cod fillet, pat dry, and dice. Peel and dice 1 onion. Soak toast in lukewarm water. Wash parsley, shake dry, and chop leaves. Squeeze juice from 1/2 lemon.
Puree fish and onion in blender. Squeeze out the toast. Knead with fish mixture, breadcrumbs, egg, parsley and lemon juice to a malleable mass. Season with salt and pepper. Form 12 small balls from the mixture with moistened hands.
Heat 1 tablespoon of oil in a frying pan and fry 4 meatballs in it over low to medium heat for 5-7 minutes on both sides until golden brown. Do the same with the remaining fish cakes.
Meanwhile, cook lentils in boiling salted water for 10-15 minutes until slightly al dente, drain and drain. Clean and wash spinach. Peel and dice remaining onion and garlic. Heat butter and 2 tablespoons oil in a pot. Sauté onion and garlic in it over medium heat for 2 minutes. Stir in spinach until combined. Fold the lentils into the spinach and season with salt and 1 pinch of freshly grated nutmeg.
Wash remaining lemon, rub dry, cut in half lengthwise, and slice. Arrange vegetables on plates, arrange fish cakes on top, and garnish with lemon slices.
