Thai Mackerel Fishcakes with New Potato Salad

05:02 01 April 2010

Description

This light dish is great as a snack or starter, and has plenty of goodness – mackerel is full of iron.
30 minutes to prepare and cook.
See “CAN-veniently Nutritious” for more recipes.

Ingredients

For the Fishcakes: 1 x 700g canned potatoes 2 x 120g cans mackerel, drained and mashed 1 tbsp semi-skimmed milk 3 tbsp fresh chopped parsley 1 red pepper, finely chopped Ground black pepper 4tbsp plain flour 1 egg, beaten 125g dried natural breadcrumbs 1 tbsp olive oil, for frying

For the salad: 1 tbsp olive oil 1 leek, sliced 1 x 540g can new potatoes, drained 1 orange, peeled and segmented 1 tsp whole grain mustard Ground black pepper 2 tbsp fresh chopped chives, for garnish, optional

 

Method

For the Fishcakes:

1. Drain and mash the potatoes with the milk.
2. Place the potatoes, fish, parsley and red pepper in a bowl and season. Combine together and shape into 8 cakes.
3. Dip each fishcake in flour, shake off, dip into the beaten egg and finally into the breadcrumbs. Chill in the refrigerator for 15 minutes.
4. Heat a thin layer of oil in a frying pan.  Add the fishcakes in batches and cook for about 5 minutes on each side, until crisp and golden.
5. Serve with a new potato, leek and orange salad.

 

For the salad:

1. Heat the olive oil and sauté the leeks until soft. Add the new potatoes and toss gently. Remove from the heat.
2. Peel and segment the orange above the dish so to capture all the juices. Add the orange segments and mustards and toss once more. Season and garnish with chives.     

Canny fact:

Servings

4

Nutrition Information

539 calories
77g carbohydrate
22g protein
18g fat (3g saturated fat)
6g fibre
3.8mg iron

This recipe and image is copyrighted to Canned Food UK.