One of the best cancer charities currently at work in the U.S., the American Institute for Cancer Research actively promotes the kinds of healthy, evidence-based lifestyle choices that lower one's risk of developing many subtypes of cancer.
Among their many educational programs, the AICR encourages Americans to eat better by publishing some wonderful recipes, all of which are designed — not to directly prevent cancer, since no diet can do that — but to lower one's risk of developing cancer.
This recipe for salmon and potato coriander fish cakes brings together salmon and potatoes with some milk, oil, egg and flour, coupled with onion, some pepper and the citrusy spice made from cilantro seeds that's practically a staple in Indian cooking, coriander.
Salmon and Potato Coriander Fish Cakes
- 1 lb. russet or Yukon gold potatoes (makes about 2 cups cooked mashed)
- 1 cup thinly sliced spring onions, green stems included
- 2 tsp. canola oil
- 1/4-1/2 tsp. red pepper flakes, or to taste
- 1/4-1/2 cup low-fat milk, warmed
- 1 Tbsp. all-purpose flour
- 1 large egg
- 1 Tbsp. ground coriander
- Freshly ground pepper and salt, to taste
- 1 lb. salmon, cooked and flaked
- 3-4 Tbsp. whole-wheat flour
- Canola oil cooking spray
- Lime wedges (lemon may be substituted)
Cut potatoes into fourths, place in pot with cold water and bring to boil. Reduce heat and simmer for about 20 minutes, until soft.
In large skillet over medium heat, sauté onions in oil. Add pepper flakes and stir often, until onions are softened, about 6 minutes.
Drain and mash potatoes using potato masher, ricer or electric mixer, adding warm milk as necessary to keep fluffy and moist. When mashed, spread out potatoes in bottom of large mixing bowl and sift all-purpose flour over top. Use fork to work flour into the potatoes. Whisk egg and pour over top. Scatter cooked onions, coriander, pepper and salt to taste, and salmon over potato mixture. Use fork to mix and mash ingredients thoroughly.
Dust medium platter and hands with whole-wheat flour. Scoop up 3-4 tablespoons of mixture and place in flour. With your hands, roll into a small ball then form into a chunky cake. Transfer to clean plate. Repeat. You should end up with about 10 medium cakes.
Place large skillet over medium-high heat and coat with cooking spray. Sauté cakes in batches of five or so. Cook on each side until golden crust forms, about 2-2½ minutes, only turning once. Transfer cooked cakes to lightly oiled baking dish to prevent sticking..
Although the cakes are cooked, before serving, warm them thoroughly, about 5 minutes. Serve with lime or lemon wedges.
Makes 5 servings.
Per serving: 270 calories, 9 g total fat (2 g saturated fat), 23 g carbohydrate, 25 g protein, 3 g dietary fiber, 74 mg sodium.