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Tuna fishcakes
Serves: 4 (makes 8 cakes)
Time to make: 30 mins , excludes making base mix
Ingredients
- 1 portion Basic mixed root vege mash (see tip)
- 1 tablespoon curry powder
- 2 x 185g cans tuna or salmon in spring water, drained
- ½ cup corn kernels
- 2 spring onions, chopped finely
- ¾ cup wholemeal breadcrumbs
- 1 egg
- spray oil
Warm salad
- 250g pak choy or other Asian greens
- 1 small cucumber, sliced
- 1 ½ cups cherry tomatoes, sliced
- 6 tablespoons balsamic dressing
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Instructions
1 Remove mash from freezer the night before. Preheat oven to 190°C. Place mash in a large bowl and add curry powder, fish, corn, onions, three-quarters of breadcrumbs and egg. Mix well then season. Divide in even-sized pattie-cake shapes.
2 Place on a lightly greased baking tray. Sprinkle over remaining breadcrumbs and bake for 20 minutes or until lightly golden. Meanwhile, prepare salad by mixing all ingredients together.
3 Serve fishcakes (2 per serve) with salad.
HFG tip
This recipe is part of our Cook once, meals for a week feature… all it takes is one Sunday afternoon cooking session to have dinner sorted for the week ahead!
Nutrition Info (per serve)
-
Calories 385cal
-
Kilojoules 1610kJ
-
Protein 24g
-
Total fat 14g
-
–Saturated fat 2g
-
Carbohydrates 40g
-
–Sugars 14g
-
Dietary fibre 8g
-
Sodium 540mg
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Calcium 140mg
-
Iron 4mg
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.
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