Quick fishcake
Cabbage, carrot & parsley slaw
Quick fishcake
Cabbage, carrot & parsley slaw
“Tinned fish is a fantastic cost-effective way to get fish into your diet. I’m celebrating a humble tin of tuna here, which is a good source of protein, vitamin B12, selenium and niacin – all the good stuff! Paired with a crunchy slaw, this entire meal contains 2 of your 5-a-day and you’ll only need one pan. I wanted to create a cracking recipe to serve 1 person, but you can easily double or quadruple this – just cook the fishcake to order. ”
Serves 1
Cooks In10 minutes
DifficultyNot too tricky
Nutrition per serving
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Calories 545 27%
-
Fat 15.3g 22%
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Saturates 2.2g 11%
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Sugars 9.7g 11%
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Salt 1.4g 23%
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Protein 34.3g 69%
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Carbs 71.9g 28%
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Fibre 8.8g -
Of an adult's reference intake
Recipe From
£1 Wonders
By Jamie Oliver
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Ingredients
- 1 potato (250g)
- 1 x 145 g tin of tuna in spring water
- 2 tablespoons plain flour
- olive oil
- 80 g white cabbage
- 1 small carrot
- a few sprigs of flat-leaf parsley
- red wine vinegar
- chilli sauce , to serve
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Recipe From
£1 Wonders
By Jamie Oliver
Tap For Ingredients
Method
- Coarsely grate the potato into a clean tea towel, then drain and flake in the tuna, wrap them up, and wring out really well to remove the excess liquid. Transfer to a large bowl with the flour and toss together with a pinch of sea salt and black pepper.
- Drizzle 1 tablespoon of olive oil into a cold large non-stick frying pan, then evenly sprinkle in the mixture, using your fingers to really press it down. Place the pan on a high heat and fry for 3 minutes on one side, then flip or carefully turn out onto a plate and slide back into the pan to cook for 3 minutes on the other side, or until nicely golden and cooked through, then slide onto a serving plate.
- Meanwhile, finely shred the cabbage. Trim the carrot and speed-peel into ribbons. Finely chop the parsley (stalks and all) and place in a bowl with 1 tablespoon each of oil and red wine vinegar, then taste and season to perfection. Pile on top of the fishcake, then drizzle over 1 tablespoon of chilli sauce, to serve.
Tips
EASY SWAPS
Swap the parsley for fresh mint if you like, just make sure you discard the stalks. Dried parsley would also work great.
LOVE YOUR LEFTOVERS
If you’ve got leftover fresh herbs, prolong their life by wrapping the stalks in wet kitchen paper before popping back in the fridge. Or, pound them up with a little salt and decant into ice-cube trays to use in soups, stews or pasta, or to flavour meat and fish.
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Recipe From
£1 Wonders
By Jamie Oliver
© 2024 Jamie Oliver Enterprises Limited
© 2024 Jamie Oliver Enterprises Limited