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–+ servings
Savor the Ocean Flaky Fish Cutlets

Flaky Fish Cutlets

Eleanor Craig
Inspired by the coastal traditions where seafood reigns supreme, these Fish Cutlets blend exquisite spices with succulent fish to create a dish that honors flavors of the sea and aromatic herbs from the East. Ideal for an appetizing entree or a light meal.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Main Course
Cuisine Indian / South Asian
Servings 4 cutlets
Calories 259 kcal

Ingredients
 
 

Fish Cutlet Ingredients

  •  
    400 grams firm white fish fillets - such as cod or haddock, skinned and boneless
  • Potatoes1 cup potatoes - boiled and mashed
  • Ripe yellow onion on a white background1 small onion - finely diced
  •  
    1 tsp garlic paste
  •  
    1 tsp ginger paste
  • ground cumin1 tsp cumin
  • Heap of dried coriander seed and ground coriander on white background0.5 tsp ground coriander
  • Turmeric powder on white background.0.5 tsp turmeric powder
  •  
    2 tbsp chopped fresh coriander - cilantro
  • Fresh Ripe Lime1 tbsp lime juice
  •  
    Salt to taste
  •  
    Pepper to taste
  • chicken egg1 egg - beaten
  • Fine breadcrumbs, also breading or crispies in wooden bowl1 cup breadcrumbs - preferably panko
  •  
    Oil for shallow frying - preferably sunflower or canola

Instructions
 

  • Begin by poaching the fish. Place the fish fillets in a pan with a dash of water. Cover and cook over low heat for about 10 minutes until the fish flakes easily. Let it cool, then flake the fish with a fork, checking for any remaining bones.
  • In a large bowl, combine the flaked fish with mashed potatoes, diced onion, garlic paste, ginger paste, cumin, coriander, and turmeric. Mix well to ensure even distribution of spices. Add chopped coriander leaves, lime juice, salt, and pepper. Taste and adjust seasoning as necessary.
  • Shape the mixture into small, round patties, about 2 inches in diameter. Ensure they are uniform for even cooking.
  • Set up a breading station with separate plates for the beaten egg and breadcrumbs. Dip each patty in the egg, allowing any excess to drip off, then coat in breadcrumbs, pressing gently to adhere.
  • Heat oil in a frying pan over medium heat. Carefully add the patties and shallow fry for 3-4 minutes on each side, or until they are golden brown and heated through. Drain on paper towels to remove excess oil.

Notes

For a healthier version, bake the cutlets in a preheated oven at 200°C (392°F) for 15-18 minutes, until golden.

Nutrition

Calories: 259kcalCarbohydrates: 32gProtein: 24gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 84mgSodium: 273mgPotassium: 757mgFiber: 3gSugar: 3gVitamin A: 123IUVitamin C: 14mgCalcium: 92mgIron: 3mg
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