“Fishcakes are a great way to get those healthy omegas into your diet, so I’ve given two different recipes below,” explains Lorna Cooper, author of Feed Your Family For £20 A Week.
“Cold mashed potato works best, but you can make it fresh too. These go well with a simple mint or carrot salad.”
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Nutrition Facts
Tuna fishcakes
Amount Per Serving
Calories 796
Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 7g44%
Cholesterol 82mg27%
Sodium 1131mg49%
Potassium 1456mg42%
Carbohydrates 98g33%
Fiber 9g38%
Sugar 6g7%
Protein 29g58%
Vitamin A 418IU8%
Vitamin C 30mg36%
Calcium 103mg10%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
Tuna fishcakes
Cheap and tasty tuna fishcakes
Servings: 4
Calories: 796kcal
Equipment
- Large frying pan
- Large mixing bowl
- 3 shallow bowls
Ingredients
- 4 spring onions sliced
- 1 garlic clove crushed
- 20 g butter
- 800 g cooked potato mashed
- 100 g frozen sweetcorn thawed
- 1 tsp parsley
- 2 110g tins of tuna drained
- Salt and pepper to season
For the coating:
- 2 tbsp plain flour
- 1 egg beaten
- 2 tbsp cold water
- 100 g breadcrumbs
- Cooking oil for frying
Method
- Gently fry your spring onions and garlic in oil/butter for two minutes over a medium heat. Remove from the heat and place in a large bowl, leaving to cool slightly.
- Once cool, add the rest of the fishcake ingredients. Mix well using your hands, then shape into patties.
- Next, set up your ‘fishcake prep line’: three bowls, one with flour, the next with egg and cold water and the third with breadcrumbs.
- Coat the fishcake in plain flour, then dip in the egg. Finally, coat in breadcrumbs. Repeat with the other fishcakes, then chill in the fridge until you’re ready to cook.
- Heat the oil in a large frying pan and shallow-fry the fishcakes for four to five minutes per side, until golden brown. Drain on kitchen paper, then serve with simple mint or carrot salad.
Nutrition
Calories: 796kcal | Carbohydrates: 98g | Protein: 29g | Fat: 33g | Saturated Fat: 7g | Cholesterol: 82mg | Sodium: 1131mg | Potassium: 1456mg | Fiber: 9g | Sugar: 6g | Vitamin A: 418IU | Vitamin C: 30mg | Calcium: 103mg | Iron: 4mg
Nutrition Facts
Spicy salmon fishcakes
Amount Per Serving
Calories 542
Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 4g25%
Cholesterol 84mg28%
Sodium 861mg37%
Potassium 1031mg29%
Carbohydrates 67g22%
Fiber 6g25%
Sugar 4g4%
Protein 22g44%
Vitamin A 806IU16%
Vitamin C 19mg23%
Calcium 233mg23%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Spicy salmon fishcakes
Healthy and tasty salmon fishcakes
Servings: 4
Calories: 542kcal
Equipment
- Large frying pan
- Large mixing bowl
- 3 shallow bowls
Ingredients
- 4 spring onions finely chopped
- 1 garlic clove crushed
- Cooking oil for frying
- 500 g cooked potato mashed
- 1 tbsp chilli flakes
- 210 g tinned salmon drained
- Zest of half a lemon
- Salt and pepper to season
For the coating:
- 2 tbsp plain flour
- 1 egg beaten
- 2 tbsp cold water
- 100 g breadcrumbs
- Cooking oil for frying
Method
- Gently fry your spring onions and garlic in oil/butter for two minutes over a medium heat. Remove from the heat and place in a large bowl, leaving to cool slightly.
- Once cool, add the rest of the fishcake ingredients. Mix well using your hands, then shape into patties.
- Next, set up your ‘fishcake prep line’: three bowls, one with flour, the next with egg and cold water and the third with breadcrumbs.
- Coat the fishcake in plain flour, then dip in the egg. Finally, coat in breadcrumbs. Repeat with the other fishcakes, then chill in the fridge until you’re ready to cook.
- Heat the oil in a large frying pan and shallow-fry the fishcakes for four to five minutes per side, until golden brown. Drain on kitchen paper, then serve with simple mint or carrot salad.
Nutrition
Calories: 542kcal | Carbohydrates: 67g | Protein: 22g | Fat: 21g | Saturated Fat: 4g | Cholesterol: 84mg | Sodium: 861mg | Potassium: 1031mg | Fiber: 6g | Sugar: 4g | Vitamin A: 806IU | Vitamin C: 19mg | Calcium: 233mg | Iron: 3mg
Feed Your Family For £20 A Week by Lorna Cooper, photography by Andrew Hayes-Watkins, is published by Seven Dials.
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