Recipe: Salmon and Potato Coriander Fish Cakes (with serving suggestions)

SALMON AND POTATO CORIANDER FISH CAKES

1 lb. russet or Yukon gold potatoes (makes about 2 cups cooked mashed)
1 cup thinly sliced spring onions, green stems included
2 tsp. canola oil
1/4 to 1/2 tsp. red pepper flakes, or to taste
1/4 to 1/2 cup low-fat milk, warmed
1 Tbsp. all-purpose flour
1 large egg
1 Tbsp. ground coriander
Freshly ground pepper and salt, to taste
1 lb. salmon, cooked and flaked
3 to 4 Tbsp. whole-wheat flour
Canola oil cooking spray
Lime wedges (lemon may be substituted)

Cut potatoes into fourths, place in pot with cold water and bring to boil. Reduce heat and simmer for about 20 minutes, until soft.

In large skillet over medium heat, saut onions in oil. Add pepper flakes and stir often, until onions are softened, about 6 minutes.

Drain and mash potatoes using potato masher, ricer or electric mixer, adding warm milk as necessary to keep fluffy and moist. When mashed, spread out potatoes in bottom of large mixing bowl and sift all-purpose flour over top. Use fork to work flour into the potatoes. Whisk egg and pour over top. Scatter cooked onions, coriander, pepper and salt to taste, and salmon over potato mixture. Use fork to mix and mash ingredients thoroughly.

Dust medium platter and hands with whole-wheat flour. Scoop up 3-4 tablespoons of mixture and place in flour. With your hands, roll into a small ball then form into a chunky cake. Transfer to clean plate. Repeat. You should end up with about 10 medium cakes.

Place large skillet over medium-high heat and coat with cooking spray. Saute cakes in batches of five or so. Cook on each side until golden crust forms, about 2 to 2 1/2 minutes, only turning once. Transfer cooked cakes to lightly oiled baking dish to prevent sticking..

Although the cakes are cooked, before serving, warm them thoroughly, about 5 minutes. Serve with lime or lemon wedges.

Makes 5 servings

Per serving: 270 calories, 9 g total fat (2 g saturated fat), 23 g carbohydrate, 25 g protein, 25 g dietary fiber, 74 mg sodium

SERVING SUGGESTIONS:
You can pair these cakes with a variety of sides - for example, they go well with chilled whole-grain pasta salad. Another favorite is a serving of sauteed greens. Simply wash a bunch of kale or collard greens, remove the stems, and use a dollop of olive oil to saut them in a skillet over medium high heat. It only takes five minutes or so and results in a healthy, quick, and flavorful addition to your meal. You might also prepare some wild or brown rice - or warm up some leftover rice as an added complement to the fish cakes.

These fish cakes drizzled with lime, sauteed greens, and rice or pasta combine to provide a satisfying repast that can help dispel the chill of the season. And, it's a great way to fill your plate with healthful plant foods such as vegetables and whole grains.

Source: the American Institute for Cancer Research