Homemade fishcakes
Serves: 4
Time to make: 50 mins
Hands-on time: 30 mins
Total cost: $29.36 / $7.34 per serve
(at time of publication)
Ingredients
- 500g potatoes, peeled, diced in 3cm cubes
- 600g firm white fish fillets
- 1 cup skim milk
- 1 bay leaf
- ½ teaspoon peppercorns
- 1 teaspoon zest of lemon
- 4 spring onions, finely chopped
- ¼ cup flour
- 1 egg, lightly beaten
- 1 ½ cups panko breadcrumbs or dried breadcrumbs
- spray oil
- Salsa
- 2 Lebanese cucumbers, chopped
- 1 tablespoon fresh dill
- 1 tablespoon finely chopped red onion
- lemon wedges, to serve
- 4 cups salad
- 3 tablespoons oil
- 1 tablespoon vinegar
Instructions
1 Place potato cubes in a large saucepan of boiling water set over a medium-high heat. Cook for 12 minutes or until tender. Mash and set aside to cool. Meanwhile, place fish fillets, milk, bay leaf and peppercorns in a medium-sized saucepan set over a medium heat. Bring to the boil. Reduce heat to low, cover and simmer for 4-5 minutes or until fish is cooked. Transfer fish to a plate and discard milk, bay leaf and peppercorns. Set fish aside to cool then flake.
2 Combine mashed potato, flaked fish, lemon zest and spring onions. Divide mixture evenly to form 8 patties.
3 Preheat oven to 200°C. Line a baking tray with baking paper. Mix flour and freshly ground black pepper in a shallow bowl. Place egg and breadcrumbs in 2 separate shallow bowls. Dip patties into flour mixture one at a time. Shake off excess flour. Dip patties into egg then breadcrumbs and press firmly to coat. Place patties on prepared baking tray. Spray with a light coating of oil. Bake patties for 20 minutes or until crisp and golden.
4 Meanwhile, to make salsa, mix cucumbers, dill and onion.
5 Serve fishcakes with salsa, lemon wedges, salad and combined oil and vinegar dressing.
Variations
Make it gluten free: Use gluten-free flour and breadcrumbs.
HFG tip
Freeze it!
- At the end of step 2, place patties between sheets of baking paper in a plastic container and freeze or freeze cooked patties. To thaw, transfer patties to fridge overnight.
- Freeze for up to one month.
Making the most of your freezer saves you time and money. Remember:
- Label and date food when you freeze it to know its life span.
- Keep food well wrapped to reduce freezer-burn risk.
- Discard items that display signs of freezer-burn, along with any UFOs (unidentified frozen objects!). They could be dangerous to your health.
- Freeze leftovers in single-serve portions to make them easier to thaw and reheat.
Nutrition Info (per serve)
-
Calories 543cal
-
Kilojoules 2270kJ
-
Protein 43g
-
Total fat 15g
-
–Saturated fat 3g
-
Carbohydrates 60g
-
–Sugars 11g
-
Dietary fibre 6g
-
Sodium 440mg
-
Calcium 220mg
-
Iron 3.5mg
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.
Photographer: Andy Lewis
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
