Fish And Potatoes (and they aren't chips)

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Instead, these potatoes are part of a delicious fish cake that's both delicious and healthy.  Ellie Krieger, who wrote the new cookbook You Have It Made, stopped by Tonia's Kitchen to talk about this wonderful recipe that'll satisfy the biggest eaters.  Ellie says she starts out steaming both the fish and potatoes, then mashes them together, forms that into cakes, and browns the cakes with a skillet. Come to think of it, it's kind of like a modern version of fish and chips!

2 medium Russet potatoes (3/4 pound), skins on, scrubbed and cut into 1-inch cubes
1 1/2 pounds fresh skinless cod fillet, cut into 1-inch cubes
1 large eggs, beaten
1/2 tablespoon Dijon mustard
1 large scallion, sliced
2 tablespoons chopped fresh flat leaf parsley
1/2 tablespoon capers drained, and rinsed
1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

For serving:
1/2 cup Smoky Roasted Red Pepper Sauce

Place the potatoes in a steamer basket set over a pot of boiling water. Cover and steam for 10 minutes. Add the cod to the potatoes and steam them together, covered, until the potatoes are tender and the cod is flakey and opaque, 6 minutes more. Transfer the potatoes and cod to a large bowl and allow to cool slightly, 10 minutes. 

Add the eggs and mustard and mash, using a potato masher, until it has the texture of mashed potatoes with some chunks in it. Stir in the scallions, parsley, capers, salt and pepper, mixing well to incorporate. Form the mixture into 8 patties. 

Heat 1 tablespoon of oil in a large skillet, over medium-high heat. Place 4 of the cod cakes in the pan and lower the heat to medium. Cook for 5 minutes, then add another 1/2 tablespoon oil to the pan, flip, and cook another 5 minutes, until browned on both sides and heated through. Repeat with the remaining cakes and oil. Cod cakes may be refrigerated or frozen at this stage. 

Serve each cod cake topped with a tablespoon of the Smokey Roasted Red Pepper Sauce.

Makes 2 servings
Serving size: 2 cod cakes and 2 tablespoons sauce 

Per serving: Calories 330; Total Fat 13g (Mono Fat 8.2g, Poly Fat 1.8g, Sat Fat 2g); Protein 34g; Carb 20g; Fiber 2g; Cholesterol 120mg; Sodium 500mg

Excellent source of: Magnesium, Niacin, Phosphorus, Potassium, Protein, Selenium, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K

Good source of: Folate, Iron, Manganese, Riboflavin, Thiamin, Vitamin D

To freeze and reheat

Allow the cod cakes to chill in the refrigerator for 30 minutes, then wrap them individually in plastic wrap or foil and place in a sealable plastic freezer bag in the freezer for up to 3 months. 

There is no no need to thaw. To reheat, place the unwrapped frozen cakes on a baking sheet in a cold oven set to 350 F. Once the oven reaches temperature, continue to cook for 20 minutes, until heated through. 

Microwave thawing/reheating is not recommended. 

Smoky Roasted Red Pepper Sauce

5 medium roasted red peppers, about 1 cup, rinsed and drained if jarred

1 tablespoon extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon honey

1 clove garlic, coarsely chopped

1/2 teaspoon smoked paprika

1/4 teaspoon salt

Pinch freshly ground black pepper

Place all ingredients in a blender and blend until smooth.

Makes 8 servings

Serving size: About 2 tablespoons

Per serving: Calories 35; Total Fat 1.5g (Mono Fat 1.23g, Poly Fat 0.18g, Sat Fat 0.23g); Protein 0g; Carb 4g; Fiber 1g; Cholesterol 0mg; Sodium 75mg.

Good source of: Vitamin C

To refrigerate:

Place in an airtight container in the refrigerator for up to 2 weeks. Allow to come to room temperature before serving.

To freeze and thaw:

Place the sauce into a sealable plastic bag or pour into ice cube trays and freeze. Once frozen, transfer the cubes of sauce to a sealable plastic freezer bag where it will keep for up to 3 months.

Thaw in the refrigerator for 18-24 hours. Allow to come to room temperature before serving. Alternatively, place in a microwave-safe dish, cover, and microwave on high for about 15 seconds for one portion.