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Tilapia Fish Cakes with Corn-Tomato Salad

COOK TIME
20 mins
PREP TIME
25 mins
RATE THIS RECIPE
(19)
Tilapia fish cakes with corn tomato salad
Andrea Lynn
COOK TIME
20 mins
PREP TIME
25 mins
RATE THIS RECIPE
(19)

Ingredients

Fish cakes
  • 1 1/4 pounds tilapia fillets
  • Salt and freshly ground pepper
  • 1 lemon
  • 1 egg
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon mustard
  • 2 tablespoons chives
  • 1 tablespoon parsley
  • 2 teaspoons capers
  • 1 cup panko breadcrumbs
  • 1 tablespoon canola oil
  • Corn-tomato salad:
  • 4 ears corn, husked
  • 2 pints grape tomatoes
  • 1 zucchini
  • 2 scallions
  • 1 cup cilantro leaves
  • 2 tablespoons olive oil
  • 3 tablespoons red wine vinegar
  • Salt and ground black pepper
  • Chef notes

    Get a protein punch with this healthy and delicious tilapia fish cake recipe, which is under 500 calories.

    Preparation

    1.

    Make the fish cakes: Preheat oven to 400 degrees F. Place tilapia fillets onto a baking sheet coated with cooking spray. Sprinkle with salt and pepper. Bake until fish is cooked and can be easily flaked with a fork, about 15 minutes depending on thickness.

    2.

    In a large bowl, add fish and use a fork to flake into small pieces. Add lemon zest, lemon juice, egg, mayonnaise, chives, parsley, and capers, plus salt and pepper. Mix with a fork or spatula to combine. Add breadcrumbs onto a plate or into a dish. Form fish cakes into 8 equal-sized portions and roll each side of the fish cake into breadcrumbs to coat.

    3.

    Warm 1/2 tablespoon oil in a medium nonstick pan over medium-high heat. Add 4 fish cakes and cook until golden-brown, about 2 minutes per side. Transfer to a plate and use remaining 1/2 tablespoon oil to cook the remaining 4 fish cakes.

    4.

    Meanwhile, make the salad: Bring a large pot of water to a boil over high heat. Add corn on the cob, let water return to a boil, and cook 5 minutes. Drain and let corn on the cob cool. Place each corn on the cob upright in a loaf pan (for less splattering) and use a knife to remove all the kernels.

    5.

    Add corn kernels to a large bowl along with halved grape tomatoes, grated zucchini, scallions, cilantro, olive oil, vinegar, salt, and pepper. Use a spoon to gently stir until combine. Serve salad with 2 fish cakes per serving.