Cod Cakes - Recipe - Natural Nourishment

High protein, cod cakes with potatoes and fresh herbs.

Serves

Prep in

10 minutes

Cooks in

15 minutes

This is my current favourite breakfast which could also be my most versatile ever.

Savoury starts to set the tone for how you'll want to eat for the rest of the day.

The sneaky hack of using cooked & then cooled potatoes means that we get better blood sugar balance because their carbohydrate content turns into resistant starch.

Resistant starch also supports great gut health, lowers cholesterol & keeps you feeling fuller for longer.

These cod cakes can be prepared for the week, frozen, & eaten hot or cold.

Key Facts

High in protein & fibre
Full of resistant starches
Keeps you fuller for longer
Aids blood sugar balance

Ingredients

2 fist-sized white potatoes - boiled with skins on & left to go cold in the fridge for 1-4 days (You can also use 1 cup leftover mashed potato)
300g wild cod loin, cut into 2-3 equal sized pieces (or use 300g cooked chicken breast or chopped firm tofu)
1 teaspoon extra virgin olive oil
large pinch salt

freshly ground black pepper
1 large egg
1 small bunch fresh parsley or coriander
Optional additions - 1 teaspoon lemon zest, 1/2 tablespoon pesto or Thai curry paste, 1 cup steamed & cooled then chopped broccoli, kale, cauliflower

Preparation

01

Preheat your oven to 200°C.

02

Place a good quality pan on a medium flame to heat. Add the olive oil then 30 seconds later, pop in your cod. Cover with a lid & leave to cook for 2 minutes.

03

Meanwhile use a grater or masher to turn your potatoes into a smooth mash. I grate then squeeze into a paste with my hands.

04

Flip your fish over, turn the heat right down & leave in the pan for 2 minutes with the lid on before turning the heat off & leaving it for 3 mins. Place it onto a plate to cool.

05

Add the egg, seasoning & chopped herbs to your potato with any extras. Mix in well. Once no longer steaming flake your fish in & gently fold into the potatoes.

06

Reheat your fish pan & spoon in 1/4 cup servings of the potato mix. Smooth into round cakes & cook gently for 4-5 minutes until golden & easily flipped. Seal on the other side then pop onto a baking tray & into the oven for a couple of minutes to make sure they’re hot all the way through.