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Skinny Fish & Chips Cakes

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What a delicious way to incorporate fish into your diet. Here’s my skinny take on traditional English pub fish and chips. Normally beer battered and fried, to get the same fish and chips flavor, I’ve poached the fish first in beer. Instead of French fries served on the side, I’m using reduced-fat potato chips right in the batter. These mild flavored, delectable little babies are easy to put together using a food processor. The skinny for each serving (3 fish cakes) 240 calories, 6 grams of fat and 6 Weight Watchers POINTS PLUS. Be sure to serve them with this flavorful, crunchy Honey Mustard Coleslaw. I’ve included the recipe below.

Prep Time: 15 minutes
Cook Time: 15 minutes


Ingredients for Fish Cakes:

1 pound tilapia or any firm white fish

1 (12 oz) can or bottle light beer

1½ cups (2½ oz) crushed reduced-fat potato chips, such as Baked Lays

½ cup scallions, chopped

1 egg, I like using Eggland’s Best eggs

¼ cup malt vinegar or cider vinegar

1 tablespoon fresh garlic, chopped

1 teaspoon Dijon or yellow mustard

½ teaspoon salt

Fresh ground pepper, to taste

Cooking spray

2 teaspoons olive oil


Ingredients for Honey Mustard Coleslaw:

3½ cups purple cabbage, shredded

1 cup carrots, shredded

½ cup scallions, chopped

2 tablespoon light mayonnaise, I like Best Foods (Hellman’s) Light

1 tablespoon honey

1 tablespoon spicy or yellow mustard (not Dijon)

Lemon slices and malt vinegar or cider vinegar served on the side.


Instructions

1. In large pan, add fish and beer. Poach over medium heat for about 3 minutes. Turn fish over and continue to poach about 2-3 minutes until fish flakes easily with a fork. Remove to a plate and discard liquid.

2. In a food processor, add fish, potato chips, scallions, egg, vinegar, garlic, mustard, salt and pepper. Pulse until minced and blended.

3. Using ¼ cup measure, scoop to make 12 cakes. Each cake will be slightly smaller than the full measuring cup. Shape into ½ inch thick patties.

4. Coat a large nonstick pan with cooking spray. Heat 2 teaspoons of olive oil in pan. Add all patties and cook over medium heat about 2 minutes per side until golden brown.

5. To make the coleslaw-In a large bowl add all the ingredients and toss well to coat.

6. To Serve-Place 3 fish cakes on each plate. Serve each with lemon slices and vinegar on the side for dipping. Add about 1 cup Honey Mustard Coleslaw to each plate.

7. These fish cakes will keep for 2 days. Reheat in a nonstick pan on each side until hot.

Serves 4 (3 fish cakes per serving)


Food Facts

A fishcake is a food item similar to a croquette, consisting of a filleted fish and potato patty sometimes coated in breadcrumbs or batter and fried. Fishcakes are often served in British fish and chips shops.

Tilapia is a type of fish that has a mild flavor and holds seasoning quite well. This makes it perfect for people who claim to loathe fish.


Healthy Benefit

One of the most notable health benefits of tilapia is its low in calories. Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. Tilapia has plenty of potassium and contains vitamin B12.


Shopping Tip

Cod is typically the type of fish used in fish and chips but any firm, white fleshed fish will work. I used tilapia and highly recommend it. Tilapia is widely available in most grocery stores and much cheaper than most other types of fish.


Weight Watchers
(old points) 1 (for 1 cup Honey Mustard Coleslaw)

Weight Watchers POINTS PLUS 2

Weight Watchers (old points) 5 (for 3 fish cakes)
Weight Watchers POINTS PLUS 6

SKINNY FACTS: for 3 cakes
240 calories, 6g fat, 26g protein, 17g carbs, 2g fiber, 339mg sodium, 3g sugar
Skinny Facts: for 1 cup Honey Mustard Coleslaw
77 calories, 2g fat, 2g protein, 15g carbs, 3g fiber, 152mg sodium, 9g sugar
FAT FACTS: for 1 order of Arthur Treacher’s Fish and Chips
1,537 calories, 101g fat, 31g protein, 131g carbs, 9g fiber, 2152mg sodium 39g sugar

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17 Responses to “Skinny Fish & Chips Cakes”

  1. Chef Bruce Says:

    Interesting recipe, but you forgot to mention where, when and how to incorporate the fish back into the recipe. Is the fish added in the the processor, fork-flaked and worked in by hand, or just how and when?

  2. admin Says:

    Oops! Thanks so much Bruce for letting me know. Just fixed it…In a food processor, add fish, potato chips, scallions, egg, vinegar, garlic, mustard, salt and pepper. Pulse until minced and blended.

  3. Opening Ceremonies Get Me Every Time | Gets Me Every Time Says:

    [...] 2 | cheer on team USA wearing this shirt  3 | enjoy a skinny take on fish & chips with “fish-n-chip-cakes”  4 | mark off the olympic days on this letterpress calendar  5 | serve up treats in [...]

  4. admin Says:

    What a terrific post…Thanks so much for sharing my recipe for “fish-n-chip-cakes”

  5. Kathleen Says:

    I am allergic to vinegar. Is there any substitute for that? This sounds really good and would like to try.

    Thank you!

  6. admin Says:

    Kathleen, I always find that lemon juice works well as a substitute for vinegar.
    Good luck!
    Best wishes,
    Nancy

  7. Kathleen Says:

    Thank you!

  8. Diane Balch Says:

    What an inspired recipe. Thanks for sharing your skinny recipes with us on foodie friday. I always appreciate them.

  9. admin Says:

    Thanks Diane. I love your link party each week! All the best, Nancy

  10. Diane Balch Says:

    Just wanted you to know Nancy that I am featuring your fish cakes on foodie friday today. Thanks again for sharing them with us.

  11. admin Says:

    Diane, thanks so much for featuring my recipe…I’m so excited!!!
    I love your Foodie Friday link party each week. I’ll be by today to share another skinny recipe!
    simplelivingdianebalch.blogspot.com/

    Wishing you all the best,
    Nancy

  12. Diane Balch Says:

    I’m pinning this I love the idea of using potato chips in a fish cake. Thanks for sharing this recipe with us on foodie friday.

  13. admin Says:

    Many thanks Diane. I always look forward to sharing something yummy each week on your link party! simplelivingeating.com

  14. CarriesExpKtchn Says:

    Thanks for sharing this on Seafood Frenzy Friday this week, it looks great and my family would love it. Have a good week! http://carriesexperimentalkitchen.blogspot.com/2013/08/seafood-frenzy-friday-57.html

  15. admin Says:

    Many thanks for hosting Carrie! Have a wonderful week.
    My best wishes,
    Nancy

  16. Brenda Says:

    Sounds good, but I am wondering what I can use in place of the beer? Any suggestions?

  17. admin Says:

    Brenda, you could use reduced-sodium chicken broth or diet 7-up.
    Enjoy!

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