low carbs recipes -Cakes sole

Cakes sole

The mint sauce and hot pepper gives these fish cakes extra flavor. Serve with a green salad or steamed brown basmati rice.

Preparation time: 10 minutes
Cooking time: 15 minutes
Makes: five cakes

NUTRITIONAL INFORMATION

Calories: 146
Protein: 19 g
Fat: 5 g
Saturated fat: 1 g
Cholesterol: 42 mg
Carbohydrates: 6 g
Fibre: 1 g
Sugars: 1 g
Sodium: 216 mg
Potassium: 320 mg

INGREDIENTS

1 bag of 400 g frozen sole fillets, thawed
1 medium carrot, grated
25 ml (2 tbsp. Tablespoons) chopped fresh mint
1 large clove garlic, minced
50 ml (1/4 cup) toasted pecans, finely chopped
50 ml (1/4 cup) dry seasoned breadcrumbs
1 egg white
(1/2 tsp.) 2 ml hot pepper sauce

INSTRUCTIONS

Fill a saucepan with three quarts of water, simmer and add the sole. Simmer for about five minutes or until the flesh flakes easily with a fork. Remove with a slotted spoon, place on a plate and set aside. Cool slightly.

Undo the fish flakes in a bowl and add the carrot, mint and garlic. Mix. Add pecans and breadcrumbs. Add egg white and hot pepper sauce and mix until everything is moist.

Using 125 ml (1/2 cup) mixture, form a cake and place on a baking pan covered with parchment paper. Repeat with remaining mixture and bake at 220 ° C (425 ° F) for about 10 minutes or until cakes are firm and lightly browned.

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