Fish cakes

Fish Cakes

Serves 4

  • 300 g potatoes

  • 100 g salmon fillet, from sustainable sources, ask your fishmonger, skin on and no scales on the skin, all bones removed

  • 1 small handful fresh parsley

  • 1 free-range egg

  • 1 lemon

  • olive oil

  • 1 tablespoon plain flour, extra for dusting

Bring a large pot of salted water to the boil. Peel your potatoes, chop them into even sized chunks (or use the left over potatoes from your baked potatoes – scoop out the potato and discard the skin), add the potatoes 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 half way 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. Pick the parsley leaves and finely chop them, discarding the stalks. Mash the potatoes, spreading the mash round the sides of the pan to help it cool down quickly. Remove any skin from the salmon. When the potatoes are cooled, put it into a bowl and flake the fish into it with 1 tablespoon of flour. Add the egg and chopped parsley with a really good pinch of 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 2cm thick, dusting them with flour as you go. Put them onto a clean plate also dusted with a little flour. – If you are going to freeze them at this point, wrap them in clingfilm and put them into the freezer. Otherwise simply pop them into the fridge for an hour before cooking – this will allow them to firm up slightly.



Put a large fry pan on a medium heat and add a couple of lugs of olive oil. When the oil is nice and hot, add your fishcakes and cook for about 3 – 4 minutes on each side or until crisp and golden – you may need to cook them in two batches. Serve straight away, with lemon halves for squeezing over, serve with lovely veg or a cool crisp salad. These fish cakes also go really if you use tuna instead of the salmon.

Nutritional Information

Fish cakes

With salmon, potato and parsley

0 foodies cooked this
Making your own fish cakes is so quick and easy – these ones taste great with tuna too
Serves 4
1h (plus cooling and chilling time)
Super easy
Print this recipe
Method

Not only do homemade fish cakes taste miles better than shop-bought ones, but if you make your own you know exactly what goes in them; the cheap factory-made ones can often be filled with rubbish. This recipe is so tasty that it's a really good idea to double or triple the quantities and freeze batches for another day – just make sure you defrost them thoroughly before using, then follow the cooking instructions below.

Bring a large pot of salted water to the boil. Peel your potatoes, chop them into even sized chunks (or use the left over potatoes from your baked potatoes – scoop out the potato and discard the skin), add the potatoes 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 half way 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. Pick the parsley leaves and finely chop them, discarding the stalks. Mash the potatoes, spreading the mash round the sides of the pan to help it cool down quickly. Remove any skin from the salmon. When the potatoes are cooled, put it into a bowl and flake the fish into it with 1 tablespoon of flour. Add the egg and chopped parsley with a really good pinch of 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 2cm thick, dusting them with flour as you go. Put them onto a clean plate also dusted with a little flour. – If you are going to freeze them at this point, wrap them in clingfilm and put them into the freezer. Otherwise simply pop them into the fridge for an hour before cooking – this will allow them to firm up slightly.

Put a large fry pan on a medium heat and add a couple of lugs of olive oil. When the oil is nice and hot, add your fishcakes and cook for about 3 – 4 minutes on each side or until crisp and golden – you may need to cook them in two batches. Serve straight away, with lemon halves for squeezing over, serve with lovely veg or a cool crisp salad. These fish cakes also go really if you use tuna instead of the salmon.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 232
    12%
  • Carbs 15.5g
    6%
  • Sugar 0.7g 1%
  • Fat 14.5g 21%
  • Saturates 2.3g 12%
  • Protein 8.9g 20%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 300 g potatoes

  • 100 g salmon fillet, from sustainable sources, ask your fishmonger, skin on and no scales on the skin, all bones removed

  • 1 small handful fresh parsley

  • 1 free-range egg

  • 1 lemon

  • olive oil

  • 1 tablespoon plain flour, extra for dusting