OLD SCHOOL FRIED FISH CAKES (T.G.I.F. FISH SEGMENT OF THE WEEK)

fish fillets

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu is a lower-calorie option while canned fish is more economical.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: instant mashed potatoes

Sweet potatoes add nutrients, while instant mashed potatoes save time.

bread crumbs

🥗Healthier: ground oats

💰Cheaper: crushed crackers

Ground oats are healthier, while crushed crackers are often cheaper.

egg

🥗Healthier: flaxseed meal

💰Cheaper: aquafaba

Flaxseed meal is a healthier binding agent, while aquafaba is a budget-friendly egg substitute.

Prepare fish fillets by removing skin and bones, then chop into small pieces.

Boil potatoes until tender, about 15-20 minutes, then drain and mash.

In a skillet, sauté onion and garlic in oil until translucent, about 3-4 minutes.

Combine mashed potatoes, fish, sautéed onion and garlic, parsley, lemon juice, salt, pepper, and cayenne in a bowl.

Mix in the egg until well combined, then form mixture into patties.

Dredge each patty in flour, then coat with bread crumbs, pressing gently to adhere.

Heat oil in a deep pan over medium-high heat until shimmering.

Carefully add patties to the hot oil, frying in batches to avoid overcrowding.

Fry until golden brown, about 3-4 minutes per side, then drain on paper towels.

Serve hot with dipping sauce or lemon wedges.

Cooking Techniques

Spice Level:

Allergens