Perfect for both general healthy eating and cholesterol lowering
Per portion (fishcakes only)
Energy – 270kcal
Carbohydrates – 30.5g
Sugars – 10g
Fat – 3.1g
Low saturated fat
390g mixed fish pack (smoked haddock, plaice and salmon or similar)
1/2 a medium onion- diced
100mls skimmed milk
100g peeled sweet potato
1 medium egg- whisked
75g of sweetcorn or peas (either tinned- drained or defrosted from frozen)
Around 2 handfuls of plain flour
3 tbs of olive/rapeseed oil
- Chop the peeled sweet potatoes into 1 inch sized chunks and add to a pan of boiling water. Simmer until cooked (when they are falling off the knife).
- Drain the potatoes and mash
- Set the potatoes to one side to cool
- Whilst the mash is cooling, get to work on the fish- add all the fish, the onion and milk into a pan. Allow the milk to simmer until all the fish is cooked through (around 3 minutes or until the fish has lost that see-through look)
- Drain the fish mixture using a sieve and add to the mashed potato (making sure as much of the milk has gone as possible)
- Add in the sweetcorn/peas and mix it all together carefully so it doesn’t become a big mush.
- Get 2 plates – pour the egg onto one and the flour onto the other
- Use your hands to form around 6-7 fish cakes from the mixture and then coat them in the egg and then the flour.
- When this is done, place the fish cakes in the fridge to cool for 10 minutes. (Or into the freezer for another day).
- To cook, add around 3 tablespoons of olive or rapeseed oil to a deep frying pan. Place your fish cakes in gently and then cook them on a medium heat for 5-6 minutes each side. Checking at intervals to ensure they are not burning.
- Once cooked, use kitchen towel to soak some of the oil off the fish cakes
- Serve with 1/2 the plate piled high with vegetables.
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