Packed Fishcakes
Change

Packed Fishcakes

5 of Over5aday in just one meal and all in at 460 calories but this is good filler.  This is the main course version but see below for breakfast and  lunch time variants so cook extra fishcakes and reheat.
Counts as an Over5days recipe on the Pro52diet.

Anny Plummer

Ingredients

4-serving
  1. 400 g white fish filets / 14 oz .
  2. 500 g potato floury / 17½ oz .
  3. 150 g broccoli (fresh or frozen) / 5 oz .
  4. 150 g peas (frozen) / 5 oz .
  5. 150 g red pepper (chopped fine) / 5 oz .
  6. 100 g onion (chopped fine) / 3½ oz .
  7. 25 g flat leaf parsley (chopped and destalked) / 1 oz .
  8. 2 tablespoons lemon juice
  9. 1 tablespoon plain flour
  10. 1 kg sweet potatoes (cut into wedges) / 36 oz .
  11. 75 g arugula rocket / wild / 2½ oz .
  12. 75 g spinach baby leaf / 2½ oz .
  13. 4 wedges lemon
  14. pepper freshly ground
  15. Sea salt grinder
  16. Generally :
  17. “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

Method

45 mins
  1. Blank step
    Add Photo

    Boil the potatoes for 18 minutes adding the broccoli for the last 7 minutes

  2. Blank step
    Add Photo

    Microwave the fish for 3 minutes. Use a fork to flake the flesh. Set aside.

  3. Blank step
    Add Photo

    Microwave the onion and red pepper for 4 minutes. Add the peas for the final 1½ minutes.

  4. Blank step
    Add Photo

    Strain the potatoes and broccoli and separate. Chop the broccoli and mash to potato and remix. Mix in the fish and microwaved vegetables together with the parsley. Stir through the lemon juice and mix well. Press into chef’s rings to form into 8 fish cakes and dust very lightly with flour. Chill for 20 minutes in the freezer but do not allow to freeze. Set aside in the refrigerator until ready to cook.

  5. Blank step
    Add Photo

    Pre-heat an oven (200oC / 400oF / Gas Mark 6). Microwave the sweet potato wedges for 5 minutes. Spray with Spray2Cook and season well with salt and pepper. Put in the oven for 35 minutes.

  6. Blank step
    Add Photo

    Prepare the serving plates with the spinach and arugula with the lemon wedges.

  7. Blank step
    Add Photo

    Spray a large fry pan with Spray2Cook and put on high to medium heat. Fry the fish cakes for 5 minutes on each side. Check they are warmed through. Add the sweet potato wedges to the serving plates together with the fishcakes.

  8. Change

    Alternative serving suggestions

Add Step

Cooksnaps

(0)
Cooksnap placeholder

Have you cooked this recipe?

Share your version with a Cooksnap photo

Share your Cooksnap

Related keywords