If you need a healthy recipe for fish cakes, take a crack at the one below (came up with it when I made mine last night). I don’t have a healthy alternative for spaghetti, unfortunately, and I can’t be one of those people that pretends spaghetti squash is even close.
Here’s what you’ll need:
1 lb skinless cod fillets (or any other whitefish)
1/2 medium yellow onion finely chopped
2 tablespoons minced garlic
2 tablespoons capers finely chopped
1/4 cup grated parmesan cheese
1/4 cup breadcrumbs
1/4 cup egg substitute (or one large egg)
Salt & pepper
Preheat oven to 425F. Coat a Pyrex baking dish with cooking spray. Place cod fillets in dish and cover surface of fish with the garlic, onion, and capers. Squeeze lemon over contents of dish and sprinkle with a bit of white wine.
Place in preheated onion on upper (not top) rack of the oven and bake for 18-20 minutes. Pull baking dish out of the oven and leave the oven on at 425F.
Break apart fish with a spatula and remove the contents of the dish using a slotted spoon. Place in a heat resistant bowl and let cool until lukewarm (I placed the bowl in an ice bath to speed this up). Add in egg, breadcrumbs, parmesan, salt & pepper to taste and mix well.
Mix in two spoonfuls of the reserved cooking liquid and let sit for 5 minutes. Coat a nonstick cookie sheet with cooking spray and form the fish mixture into patties (should make 6-8). Place on cookie sheet and bake for 20 minutes or until golden brown.
Serve as is or with marinara sauce and spaghetti.
They should have the texture of a quality crab cake that doesn’t have a lot of filler, and every ingredient (especially the wine and lemon) should stand out. Enjoy!