Healthy fish cakes
Quick to cook and super-tasty, this low cost, versatile fish cake recipe makes a great lunch or dinner everyone will enjoy!
Serves: 4
Time to make: 30 mins
Total cost: $7.50 / $1.88 per serve
(at time of publication)
Ingredients
- 250g cooked fish (or canned smoked fish/tuna)
- 2 cups mashed potato or kumara
- 1 onion, finely diced
- small handful finely chopped parsley
- salt and pepper
- 1 egg
- 1 tablespoon water
- 1 cup toasted breadcrumbs
- spray oil
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Instructions
1 Flake the fish into a bowl. Add the mashed potato, onion, parsley, salt and pepper and combine. Turn the fish mixture onto a board and divide into even-shaped cakes (8-10).
2 Beat egg and water together, then dip the fish cake into the egg mixture and roll in breadcrumbs.
3 Spray oil in a frying pan and heat. Add the fish cakes and cook until golden. Remove and drain on paper towels. Serve with salad.
Variations
Play around with different herbs, too – chopped dill or chives work well in place of the parsley.
Nutrition Info (per serve)
-
Calories 0.00cal
-
Kilojoules 1195kJ
-
Protein 22.4g
-
Total fat 7.2g
-
–Saturated fat 2.6g
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Carbohydrates 33.4g
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–Sugars 3.5g
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Dietary fibre 3.2g
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Sodium 655mg
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Calcium 65mg
-
Iron 2.2mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
