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.
- 2 medium zucchini, sliced
- ½ tablespoon olive oil
- salt and pepper
- 12 ounces fresh tilapia, cut into bite sized chunks
- ½ cup onion, chopped
- 1 cloves garlic, minced
- 1 small lemon , juiced
- 1 teaspoon Old Bay Seasoning
- ¾ cup Panko bread crumbs
- 6 tablespoons low calorie mayonnaise
- 1 ½ teaspoon Dijon Mustard
- ¼ 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, ½ the lemon juice, 2 tablespoons mayonnaise, Old Bay Seasoning, ¼ 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 ½ 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, ½ teaspoon Dijon mustard, cilantro or parsley, 2 tablespoons green onion, and remaining lemon juice.
- Serve fish patties with zucchini and sauce.
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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