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.
Ingredients
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400 g white fish filets / 14 oz .
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500 g potato floury / 17½ oz .
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150 g broccoli (fresh or frozen) / 5 oz .
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150 g peas (frozen) / 5 oz .
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150 g red pepper (chopped fine) / 5 oz .
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100 g onion (chopped fine) / 3½ oz .
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25 g flat leaf parsley (chopped and destalked) / 1 oz .
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2 tablespoons lemon juice
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1 tablespoon plain flour
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1 kg sweet potatoes (cut into wedges) / 36 oz .
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75 g arugula rocket / wild / 2½ oz .
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4 wedges lemon
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Sea salt grinder
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Generally :
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“ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)
Cooking Instructions
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1
Boil the potatoes for 18 minutes adding the broccoli for the last 7 minutes
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2
Microwave the fish for 3 minutes. Use a fork to flake the flesh. Set aside.
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3
Microwave the onion and red pepper for 4 minutes. Add the peas for the final 1½ minutes.
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4
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.
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5
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.
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6
Prepare the serving plates with the spinach and arugula with the lemon wedges.
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7
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.
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8
Alternative serving suggestions
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