Recipes · Guyanese · Snacks
Guyanese Fish Cakes
One serving has 330 kcal and 16 g protein, and at least a fifth of a woman's daily need of selenium (55%), vitamin K (51%), pyridoxine (42%), phosphorus (34%), vitamin C (34%) and cobalamin (28%). Ready in 40 minutes.
- Preparation: 25 min
- Cooking: 15 min
- Makes: 1 serving (232 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free
- Contains: egg, fish, gluten
Ingredients
- 50 g Cod, raw
- 100 g Potatoes, raw
- 15 g Onions, raw
- 3 g Garlic, raw
- 10 g Scallions, raw
- 25 g Eggs, whole, raw
- 15 g Flour, all-purpose
- 0.3 g Black pepper
- 1 g Thyme, fresh
- 12 g Vegetable oil
- 0.4 g Salt
Method
- Soak about 30 g of salt cod (saltfish) in plenty of cold water for at least 4 hours or overnight, changing the water once or twice; it swells to the 50 g the ingredients count, and the salt listed stands for what stays in it.
- Simmer the soaked cod in fresh water for 10 minutes, then drain, cool and flake it finely, discarding any skin or bones.
- Boil the potato until tender, then mash it and mix with the flaked fish, onion, garlic, scallion, egg, flour, pepper and thyme.
- Shape the mixture into small patties.
- Heat the oil in a pan and fry the patties for about 3 minutes per side until golden and cooked through; drain and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 330 kcal | 16% |
| Carbohydrates | 32.7 g | |
| Water | 165 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 16.3 g | 34% |
| Tryptophan | 0.19 g | |
| Threonine | 0.66 g | |
| Isoleucine | 0.72 g | |
| Leucine | 1.2 g | |
| Lysine | 1.2 g | |
| Methionine | 0.42 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.86 g | |
| Histidine | 0.42 g | |
| Fat | 15 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0.03 g | |
| Omega-6 | 6.5 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 115 mg | |
| Calcium | 57.8 mg | 6% |
| Copper | 0.2 mg | 22% |
| Iron | 2.6 mg | 14% |
| Magnesium | 51.7 mg | 17% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 238 mg | 34% |
| Potassium | 754 mg | 16% |
| Selenium | 30.3 µg | 55% |
| Sodium | 227 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 67.5 µg | 17% |
| Cobalamin (vitamin B12) | 0.68 µg | 28% |
| Choline | 120 mg | 28% |
| Vitamin A | 53.5 µg | 8% |
| Vitamin C | 25.7 mg | 34% |
| Vitamin D (D2 + D3) | 38.5 IU | 6% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 45.5 µg | 51% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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