Save calories, but don’t skimp on flavor with these crispy baked tilapia fish cakes served with fresh zucchini and tartar sauce.
I love a good crab cake, but the calories aren’t worth it for a weekday meal, so I save my crab cake cravings for visits to our local seafood restaurant. While tilapia can’t compare to crab, it’s certainly less expensive, and did a good job as a stand-in for its more popular seafood cousin.
I don’t often take out my food processor because I love the zen that comes with chopping food, but it made a nice consistency helpful for molding patties.
I won’t try and convince you that these baked fish cakes were as crunchy as they would have been if they’d been fried, but they came in a close second, and saved a few calories for us weight watching folks. Two cakes with sauce and zucchini salad were under 300 calories.
Baked Tilapia Fish Cakes with Zucchini Salad and Tartar Sauce
15 minsPrep Time
10 minsCook Time
25 minsTotal Time
- 2 medium zucchini, sliced
- 1/2 tablespoon olive oil
- salt and pepper
- 12 ounces fresh tilapia, cut into bite sized chunks
- 1/2 cup onion, chopped
- 1 cloves garlic, minced
- 1 small lemon , juiced
- 1 teaspoon Old Bay Seasoning
- 3/4 cup Panko bread crumbs
- 6 tablespoons low calorie mayonnaise
- 1 1/2 teaspoon Dijon Mustard
- 1/4 cup cilantro or parsley , minced
- 6 tablespoons green onion, thinly sliced
- Toss zucchini with olive oil, and salt and pepper to taste and set aside.
- Preheat the oven to 375 degrees. Line a cookie sheet with parchment paper or foil and generously spray with cooking spray.
- Combine tilapia, onion, garlic, 1/2 the lemon juice, 2 tablespoons mayonnaise, Old Bay Seasoning, 1/4 cup Panko bread crumbs and 1 teaspoon Dijon mustard in a food processor. Pulse 4 - 5 times for a chunky consistency. If you don't have a food processor, simply chop up the tilapia into very small pieces and combine the remaining ingredients with your hands.
- Place the remaining Panko bread crumbs on a plate, then using an ice cream scoop (about 1/2 cup) scoop out tilapia mixture and mold into a patty. Dip into bread crumbs and place on cookie sheet.
- Bake for 6 - 7 minutes until patties feel firm.
- Turn the oven to broil and lightly brown the tops of your patties. Watch carefully that the parchment paper doesn't start to burn if you choose to use it.
- In a small bowl combine the remaining (4 tablespoons) mayonnaise, 1/2 teaspoon Dijon mustard, cilantro or parsley, 2 tablespoons green onion, and remaining lemon juice.
- Serve fish patties with zucchini and sauce.
Food energy: 279kcal
Saturated fatty acids: 2.09g
Monounsaturated fatty acids: 3.62g
Polyunsaturated fatty acids: 5.30g
Total fat: 11.01g
Calories from fat: 99
Carbohydrate, by difference: 22.74g
Total dietary fiber: 2.84g
With a fresh zucchini salad, and a dollop of spicy dressing, this healthy seafood recipe will make an appearance on our dinner table again for sure.
Have a terrific weekend and thanks for visiting!
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