Tilapia Fish Cakes with Avocado-and-Roasted Tomato Salsa
Lemon zest and horseradish make these fish cakes dance with flavor. A relish of caramelized grape tomatoes and creamy avocado only enhances the dish.
- Cooking spray
- 3 pints grape tomatoes
- 4 tablespoons and 3 teaspoons canola or corn oil, divided use
- 1 lb tilapia fillets (rinsed, patted dry)
- 2 medium avocados (halved, pitted, diced, divided use)
- 1/2 cup chopped fresh parsley and 1/2 cup chopped fresh parsley (divided use)
- 1 large egg
- Zest and juice of 1 medium lemon
- 2 tablespoons low-fat mayonnaise
- 1 tablespoon bottled white horseradish (drained)
- 1 tablespoon Dijon mustard (lowest sodium available)
- 1/2 cup whole-wheat panko (Japanese-style bread crumbs)
- 3 tablespoons fresh lime juice
- 2 tablespoons finely chopped red onion OR
- 2 tablespoons finely chopped green onions
- 2 tablespoons balsamic vinegar
- 5 ounces salad greens, such as arugula or spring mix
Cooking Tip: Cherry tomatoes can be used instead of grape tomatoes, but since they’re larger, the roasting time may need to be increased.
Keep it Healthy: Make the fish cakes on the weekend. Freeze them and use them on busy weeknights.
Tip: Substitute any other firm white fish fillet for the tilapia.
Tip: Click on step to mark as complete.
- 1 Preheat the oven to 400°F. Line a large baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
- 2 Arrange the tomatoes in a single layer on the baking sheet. Drizzle 1 tablespoon oil over the tomatoes. Roast for 40 minutes, or until the tomatoes are bursting and slightly caramelized. Remove from the oven. Let cool for 10 to 15 minutes.
- 3 Meanwhile, line a separate large baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Place the fish on the baking sheet. When the tomatoes are about halfway roasted, roast the fish for 15 to 20 minutes, or until it flakes easily when tested with a fork. Remove from the oven. Let cool.
- 4 In a large bowl, using a fork, mash 1 avocado half. Stir in 1/2 cup parsley, the egg, lemon zest, lemon juice, mayonnaise, horseradish, and mustard. Using a fork, flake the fish and gently stir it into the avocado mixture. Stir in the panko.
- 5 Form the fish mixture into 6 cakes.
- 6 In a large nonstick skillet, heat 1 1/2 teaspoons oil over medium-high heat, swirling to coat the bottom. Add as many cakes as will fit without crowding the skillet. Cook for 2 to 3 minutes on each side, or until golden. (The cakes are fragile so turn over as infrequently as possible.) Transfer the cooked cakes to a large platter.
- 7 Pour 1 1/2 teaspoons oil into the skillet, swirling to coat the bottom. Cook the remaining patties.
- 8 In a medium bowl, gently stir together the lime juice, onion, roasted tomatoes, and the remaining 1/2 cup parsley and 1 1/2 avocados.
- 9 In a large bowl, whisk together the remaining 3 tablespoons oil and the vinegar. Add the salad greens, tossing to coat.
- 10 Transfer the greens to plates. Place a fish cake on the greens. Spoon the relish over the fish cake.
Copyright © 2018 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood
|Total Fat||25.0 g|
|Saturated Fat||3.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||5.5 g|
|Monounsaturated Fat||15.0 g|
|Total Carbohydrate||28 g|
|Dietary Fiber||9 g|
4 vegetable, 1/2 starch, 3 lean meat, 2 fat
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