Spiced Fish Cakes & Caper Yogurt

over Sautéed Green Beans & Corn

40 MIN

6 SmartPoints®

2 Servings

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From the Test Kitchen

A nod to New England (a region known for its varied, delicious uses of local seafood), these hearty pollock cakes are loaded with potato flakes, zippy spices, and smooth dijon mustard, then pan-seared to achieve the delightfully soft interior and crispy exterior for which they’re prized.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

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Nutrition

PER SERVING
Calories

480 Cals (est.)

View Full Nutrition

fresh

ingredients

10½ oz Wild Alaskan Pollock Fillets
1 Pasture-Raised Egg
2 ears Of Corn
6 oz Green Beans
2 cloves Garlic
½ cup Potato Flakes
1 Tbsp Dijon Mustard
½ cup Plain Nonfat Greek Yogurt
1 Tbsp Capers
1 Tbsp Apple Cider Vinegar
1 Poblano Pepper
1 Tbsp Chesapeake Spice Blend (Sweet Paprika, Celery Seeds, Ground Yellow Mustard & Ground Bay Leaves)

time-saving

tips & techniques

step-by-step

instructions

Cook Along

1 Prepare the ingredients:

Wash and dry the fresh produce. Cut the green beans into 1-inch pieces. Peel 2 cloves of garlic. Roughly chop 1 clove. Using a zester, finely grate the remaining clove into a paste (or use the small side of a box grater). Remove any husks and silks from the corn; cut the kernels off the cobs. Cut out and discard the stem, ribs, and seeds of the pepper; medium dice. Thoroughly wash your hands immediately after handling the pepper. In a bowl, combine the chopped garlic, corn kernels, and diced pepper. Roughly chop the capers.

2 Cook the vegetables:

In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the green bean pieces in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the prepared corn-pepper mixture; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Add the vinegar and cook, stirring frequently, 30 seconds to 1 minute, or until combined. Transfer to a bowl. Taste, then season with salt and pepper if desired. Cover with foil to keep warm. Wipe out the pan.

3 Make the caper yogurt:

While the vegetables cook, in a bowl, combine the yogurt, chopped capers, and 1 tablespoon of water. Season with salt and pepper.

4 Sear & flake the fish:

Pat the fish dry with paper towels. Transfer to a cutting board; halve each fillet crosswise. Season with salt and pepper on both sides. In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish. Cook 1 to 2 minutes per side, or until lightly browned (the fish will not be cooked through yet). Transfer to a large bowl. When cool enough to handle, using two forks, flake the seared fish into small pieces. Wipe out the pan.

5 Make the fish cakes & serve your dish:

To the bowl of flaked fish, add the egg, potato flakes, garlic paste, mustard, and up to half the spice blend (you will have extra); season with salt and pepper. Gently mix to combine. Form the mixture into four 3/4-inch-thick cakes. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Carefully add the fish cakes and cook 3 to 4 minutes per side, or until browned and cooked through. Serve the cooked fish cakes over the cooked vegetables. Top with the caper yogurt. Enjoy!