Panko-Crusted Baked Mackerel Cakes
Panko-Crusted Baked Mackerel Cakes
  • prep: 10 min
  • cook: 15 min
  • total: 25 min
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  • servings:
  • Summary

    I absolutely love seafood. And I’m all about simplicity and ease. Using canned fish is fast and healthy. Mackerel is full of omega-3 fatty acids which are fabulous for brain, skin, and heart health. The best part about these Panko-Crusted Baked Mackerel Cakes is that you can substitute the mackerel with other fish such as canned or fresh salmon or tuna. There are many ways to get your omega-3s on. I enjoy eating my mackerel cakes over a bed of mixed greens tossed in some olive oil, salt, and pepper. This dish can be a main entrée – just add a chunk of crusty bread and a side vegetable for a complete meal.

    Ingredients

    • Cooking spray
    • 2 4.5 ounce cans of mackerel in olive oil
    • ? cup panko or homemade breadcrumbs
    • ½ Tbsp dried parsley
    • ¼ cup red onion, finely diced
    • 1 egg
    • 2 Tbsp panko or homemade breadcrumbs
    • 1 tsp dried dill
    • ½ tsp paprika
    • 1 tsp lemon zest
    • Salt & Pepper to taste
    • Lemon wedges (optional)
    • Mixed greens (optional)
    • Olive oil (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 478 % Daily Value *
    • Total Fat: 18 g 28.17%
    • Saturated Fat: 4 g 19.88%
    • Trans Fat: 0 g %
    • Cholesterol: 40 mg 13.23%
    • Sodium: 555 mg 23.12%
    • Calcium: 152 mg 15.18%
    • Potassium: 375 mg 10.7%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 29.42%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 58 g %
    • Dietary Fiber: 6 g 22.66%
    • Sugar: 9 g
    • Protein: 22 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 2 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 14.27%
    • Vitamin C 39.38%
    • Vitamin D 91.15%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables2
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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