Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.7% of RDA
• Calories: 25.6% of RDA
• Carbs: 9.9% of RDA
• Fat (total lipid): 13.9% of RDA
• Fiber: 3.7% of RDA
• Fructose: 0.0% of RDA
• Protein: 34.9% of RDA
• Sodium: 18.5% of RDA
• Sugar: 4.1% of RDA
• Vitamin A (IU): 2.3% of RDA
• Vitamin B6: 18.8% of RDA
• Vitamin C: 12.3% of RDA
• Iron: 1.2% of RDA
• Magnesium: 22.2% of RDA
• Manganese: 3.1% of RDA
• Niacin: 5.4% of RDA
• Potassium: 26.4% of RDA
• Zinc: 7.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE POTATOES
1.
Heat a medium pot of salted water to boiling on high. Peel and large dice the potatoes and mince the garlic.
2.
Add the potatoes and garlic to the pot of boiling water. Cook 14 to 16 minutes, or until tender when pierced with a fork.
3.
Turn off the heat. Drain thoroughly and return to the pot. Using a fork, mash until almost smooth. Season with salt and pepper.
PREPARING THE COD CAKES
4.
Small dice the cod fillets.
5.
Add the cod, matzo meal and egg to the pot of mashed potatoes.
6.
Season with salt and pepper. Stir to thoroughly combine.
7.
Using your hands, form the mixture into eight 1/4-inch-thick cakes. Transfer to a plate and let rest for 5 minutes.
COOKING THE COD CAKES
8.
In a large pan (nonstick, if you have one), heat 2 tablespoons of olive oil on medium-high until hot.
9.
Once the oil is hot enough that a cod cake sizzles immediately when added to the pan, working in batches if necessary, add the cod cakes.
10.
Cook 3 to 4 minutes per side, or until golden brown and cooked through.
11.
Transfer to a paper towel-lined plate. Immediately season with salt and pepper and serve warm.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 512
Protein 39.2 g
Carbohydrates 27.4 g
Iron 0.23 mg
Fiber 1.04 g
Calcium 6.62 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
