Flounder Cakes with Herb Yogurt Sauce

When you're trying to eat healthy, one of the things that come to mind is that maybe you should probably eat more fish than meat. It makes sense but we also have to consider the source. Many of the fish that end up on our plates at home and in restaurants are farm-raised. Salmon, tilapia, sea bass, catfish and cod are the most commonly farm-raised fish. Unlike their wild counterparts, the farm-raised ones are raised in very crowded environments which breed diseases. In turn, the water is pumped with antibiotics and fungicides which ends up inside us. Farm-raised fish are fed with cheap feed which consists of carcinogenic chemicals. Studies have also shown that the ratio of Omega 3 to Omega 6 is not as high as compared to wild caught fish.

Pretty sobering considering we used to eat tons of tilapia because they would go on sale for $1.89 per pound. So now we look to wild caught fish. There are also arguments saying wild caught fish isn't exactly super healthy either because of our polluted waters, but for the sake of argument, we'll go with the lesser evil. So at Costco we find a 3 pound back of Flounder filet for about $13. Same bag of tilapia for around $15. It was worth the try. I'll definitely look further in to the sustainability of flounder if it's even an issue but as for the taste, it's a mild flaky white fish that takes in flavor well. Perfect for fish cakes. Eating healthier and responsibly is an ongoing learning process for us. Feel free to chime in about it.

Flounder Cakes with Herb Yogurt Sauce

Flounder Cakes with Herb Yogurt Sauce

1 lb frozen flounder filet
1 whole yellow onion caramelized
2 cloves of garlic minced
3 tbsp of thin sliced green onions
4 tbsp mayonnaise
1/2 tsp Kosher salt
pinch of black pepper
1 cup of Panko bread crumbs

Herb Yogurt Sauce

10 ounces plain Greek yogurt (2 small packs)
1 tbsp finely chopped flat leaf parsley
1 whole red chili pepper (seeded and membrane removed)
1 large shallot fine diced
2 tsp honey
pinch of salt

procedure
-steam the fish for 5 minutes, let cool then flake by hand. make sure to leave bigger chunks for texture
-mix the rest of the ingredients for the fish and carefully fold in the mayo so as to not mash the fish
-form in to desired size and lightly roll in the bread crumbs and fry on medium high fire until golden brown

Enjoy!