Fish Cakes

Preparation & Cooking about 1 hour

Serves: 4

 

Ingredients:

 

300 g potatoes, peeled and chopped into chunks

100 g salmon fillet, skin on (wild pacific coho salmon)

1 tablespoon extra virgin olive oil

1 tablespoon wholemeal flour, extra for dusting

1 small handful fresh parsley

1 organic egg

1 lemon, zest

2 tablespoon extra virgin olive oil

 

Method:

 

  • Bring a large pot of salted water to the boil. Peel your potatoes, chop them into even sized chunks and add to the boiling water and bring back to the boil.

  • Rub the salmon fillet all over with a little olive oil and a pinch of salt and pepper.

  • When your potatoes have halfway cooked, place the salmon into a colander, then cover this with foil, and place the colander over the pot of boiling potatoes. Turn the heat down and cook for 8-10 minutes, until the salmon and potatoes are both cooked.

  • Remove the fish from the colander and put to one side.

  • Drain the potatoes in the same colander, then return them to the pot and let them steam dry for a minute. Mash the potatoes.

  • When the potatoes are cooled, put them into a bowl and flake the fish (skin removed) into it with 1 tablespoon of flour.

  • Add the egg and chopped parsley with salt and pepper. Finely grate over the lemon zest, then mash and mix it up really well.

  • Dust a plate with a little of the extra flour. Divide your fish cakes into 4, lightly shape and pat into circles about 2 cm thick, dusting them with flour as you go. Put them into the fridge for an hour before cooking – this will allow them to firm up slightly.

  • Heat olive oil in a large frying pan on medium heat and cook the fishcakes for about 3 – 4 minutes on each side or until crisp and golden. 

 

Nutrition (per serve):

 

Calories 217; Fat 13.4 g; Sat. Fat 2.1 g; Carbs 17.5 g; Sugars 0.7 g; Fiber 1.7 g; Protein 8 grams