Sole Cakes

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Mild-tasting sole is mixed with thyme, seafood seasoning, and Greek yogurt, coated with a panko crust, and served with a fresh-tasting lemony yogurt sauce in this easy baked fish cake entree.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

45 mins

Additional Time:

15 mins

Total Time:

1 hr

Servings:

Yield:

8 servings

Nutrition Profile:

Low-Carb Diabetes-Friendly Nut-Free Low-Sodium Low-Fat Soy-Free Heart-Healthy Low-Calorie

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Ingredients

1 pound skinless sole or cod fillets
1 egg, lightly beaten
1 ⅓ cups whole-wheat panko breadcrumbs, divided
1 (6 ounce) container plain fat-free Greek yogurt, divided
2 tablespoons thinly sliced scallions
2 teaspoons chopped fresh thyme
½ teaspoon lower-sodium seafood seasoning (see Tip)
¼ teaspoon ground pepper
2 teaspoons canola oil
½ teaspoon finely shredded lemon peel

Directions

Preheat the oven to 450 degrees F. Coat a 15x10-inch baking pan with cooking spray. Measure thickness of fish and pat the fish dry with paper towels. Arrange the fish in a single layer in the prepared pan. Tuck under any thin edges. Bake, uncovered, for 4 to 6 minutes per 1/2-inch thickness of fish, or until the fish flakes easily when tested with a fork. Remove the fish from oven. Using a fork, coarsely flake the fish. Set aside to cool.
Combine egg, 1 cup panko, 3 tablespoons yogurt, the scallions, thyme, seafood seasoning, and pepper in a medium bowl. Stir in the flaked fish.
Wipe the 15x10-inch baking pan clean and line with foil; coat the foil with cooking spray. Spoon 1/4-cup mounds of the fish mixture into the baking pan about 2 inches apart. Pat and shape into 2- to 2 1/2-inch patties. Combine the remaining 1/3 cup panko and the oil in a small bowl. Carefully place each patty into the panko mixture, turning to coat both sides. Return to the baking pan, reshaping as necessary.
Bake, uncovered, for 12 to 15 minutes or until light brown and heated through (160 degrees F). Stir lemon peel into the remaining yogurt. Serve the sole cakes with the yogurt mixture.

Tips

Tip: Check the label for seafood seasoning that has 100 mg sodium or less per 1/4 teaspoon.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

107	Calories
3g	Fat
8g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 sole cake and 1 tablespoon yogurt mixture
Calories 107
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 1g	4%
Total Sugars 1g
Protein 11g	22%
Total Fat 3g	4%
Saturated Fat 1g	3%
Cholesterol 49mg	16%
Vitamin A 76IU	2%
Vitamin C 1mg	1%
Folate 14mcg	3%
Sodium 246mg	11%
Calcium 46mg	4%
Iron 1mg	3%
Magnesium 19mg	5%
Potassium 134mg	3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Sole Cakes

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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