Tomato & onion salad
A simple and fresh, fat-free salad with influences from Cape Town
Crisp crumb fish cakes
- Preparation and cooking time
- Prep:
- Cook:
- Cooking time 20 mins from frozen
- Easy
- 8 fish cakes
Skip to ingredients
- 700g floury potatoescut into large chunks
- 600ml milk
- 800g boneless white fishskin on
- 1 tbsp wholegrain mustard
- 5 tbsp mayonnaiseor tartare sauce
- 6 spring onionsfinely sliced
- zest 1 lemon
- handful parsleyroughly chopped
For the coating
- 100g plain flourwell seasoned, plus extra for your hands
- 1 eggbeaten
- 175g fresh breadcrumbs
- 2 tbsp sunflower oilfor frying
Nutrition: per fish cake
- kcal371
- fat12g
- saturates2g
- carbs42g
- sugars2g
- fibre2g
- protein25g
- salt0.81glow
Method
step 1
Boil potatoes for 15-20 mins until tender. Meanwhile, place the milk in a frying pan; season well. Bring just to boiling point, then add the fish, skin side down. Gently cook for 5-10 mins, until the fish is translucent and just flaking.
step 2
Remove the fish from the milk, discard the skin (this will come away easily) and milk, then wipe out the pan. Break the fish into large flakes, then drain on kitchen paper. When the potatoes are done, drain, return them to the pan, then briefly heat on the hob to dry them out. Mash well, stir in the mustard, mayonnaise or tartare sauce, spring onions, lemon zest, parsley and flaked fish, then season well.
step 3
Using floured hands, divide mixture into 8, then shape each portion into a large patty. Put the flour, beaten egg and breadcrumbs on 3 large plates. Dip each fish cake in turn into the flour, egg and finally the breadcrumbs, shaking off any excess as you go. Sit the fish cakes on a piece of greaseproof paper while you prepare the others. Heat the oil in the frying pan, then fry the fish cakes in batches for about 3 mins on each side, until golden and crisp. Keep the first batch warm in the oven while you finish cooking the rest.
