Chunky Fish Cakes
Operation Transformation
Operation Transformation
Recipe - Beacon Court
Chunky Fish Cakes
Prep Time15 Minutes
Servings2
Cook Time30 Minutes
Calories650
Ingredients
350g potatoes
15g packet flat-leaf parsley
1 bunch spring onions
3 tablespoons low fat milk (1.5% fat)
50g green beans
200g boneless fish fillets (use white and or smoked fish or salmon)
½ lemon
1 egg
2 tablespoons plain flour
50g panko breadcrumbs
2 tablespoons rapeseed oil
2 carrots
¼ cucumber
handful baby spinach leaves
1 teaspoon reduced sodium soy sauce
1 teaspoon apple cider vinegar
Directions
INGREDIENTS
- 350g potatoes
- 15g packet flat-leaf parsley
- 1 bunch spring onions
- 3 tablespoons low fat milk (1.5% fat)
- 50g green beans
- 200g boneless fish fillets (use white and or smoked fish or salmon)
- ½ lemon
- 1 egg
- 2 tablespoons plain flour
- 50g panko breadcrumbs
- 2 tablespoons rapeseed oil
- 2 carrots
- ¼ cucumber
- handful baby spinach leaves
- 1 teaspoon reduced sodium soy sauce
- 1 teaspoon apple cider vinegar
METHOD
- Peel the potatoes and cut into chunks. Strip the parsley from the stalks and finely chop. Trim the scallions and finely chop. Cook the potatoes in boiling water with salt for 15-20 minutes. Drain and steam dry for a few minutes, then mash with a little of milk.
- Trim the green beans and then steam for 3-4 minutes. Chop finely once cooled.
- Place the fish in a frying pan and cover with cold water and squeeze in lemon juice. Add salt, bring to a gentle simmer, then poach for around 4-5 minutes until just cooked through. Lift on to a plate with a fish slice and flake into chunks, discarding the skin and any bones.
- Mix the parsley and scallions in a large bowl with the potatoes, beans and fish. Season with salt and pepper. Divide into 6 and make into small patties.
- Whisk an egg with the rest of the milk. Put the flour on to a plate and season with salt, pepper and the breadcrumbs on to another plate. Dip the fishcakes into the flour, then dip in the egg mixture and coat in the breadcrumbs.
- Add the oil to a frying pan over a medium heat. Add the fish cakes and cook for 10-12 mins until golden brown, turning once.
- Make the salad, peel the carrot and cucumber and pare into ribbons. Toss with the spinach leaves and dress with the soy sauce and vinegar. Arrange on plates and add the chunky fish cakes to serve.
Note: Calories listed are an estimate and may differ depending on brand. Always check the packaging for specific calorie count.
15 minutes
Prep Time
30 minutes
Cook Time
2
Servings
650
Calories
Shop Ingredients
Makes 2 servings
Dunnes Stores Dry & Floury Irish Potatoes 1kg
€1.99€1.99/kg
Dunnes Stores Irish Herb Flatleaf Parsley 30g
€1.00€0.03/g
My Family Favourites Scallions
€0.85
Dunnes Stores Irish Low Fat Milk 1 Litre
€1.05€1.05/l
Dunnes Stores Seasonal Vegetables Fresh Green Beans 220g
€1.00€4.55/kg
Dunnes Stores Skinless Cod Fillets 250gm
€4.00€16.00/kg
Dunnes Stores Lemon
€0.49
Dunnes Stores 6 Irish Free Range Eggs Large
€2.25€0.38 each
Dunnes Stores My Family Favourites Plain Flour 2kg
€1.59€0.80/kg
Obento Panko Bread Crumbs 200g
SAVE €0.25
€2.00 was €2.25€10.00/kg
Dunnes Stores Pure Rapeseed Oil 1L
€2.29€2.29/l
Dunnes Stores Sweet & Crunchy Irish Carrots 1kg
€1.25€1.25/kg
Dunnes Stores Fresh Cucumber
€0.85
Dunnes Stores Tender Baby Spinach Leaves 150g
€1.59€10.60/kg
Amoy Light Soy Sauce 150ml
€2.49€16.60/l
Dunnes Stores Simply Better Organic Irish Apple Cider Vinegar 500ml
€6.99€13.98/l
Recipe
INGREDIENTS
- 350g potatoes
- 15g packet flat-leaf parsley
- 1 bunch spring onions
- 3 tablespoons low fat milk (1.5% fat)
- 50g green beans
- 200g boneless fish fillets (use white and or smoked fish or salmon)
- ½ lemon
- 1 egg
- 2 tablespoons plain flour
- 50g panko breadcrumbs
- 2 tablespoons rapeseed oil
- 2 carrots
- ¼ cucumber
- handful baby spinach leaves
- 1 teaspoon reduced sodium soy sauce
- 1 teaspoon apple cider vinegar
METHOD
- Peel the potatoes and cut into chunks. Strip the parsley from the stalks and finely chop. Trim the scallions and finely chop. Cook the potatoes in boiling water with salt for 15-20 minutes. Drain and steam dry for a few minutes, then mash with a little of milk.
- Trim the green beans and then steam for 3-4 minutes. Chop finely once cooled.
- Place the fish in a frying pan and cover with cold water and squeeze in lemon juice. Add salt, bring to a gentle simmer, then poach for around 4-5 minutes until just cooked through. Lift on to a plate with a fish slice and flake into chunks, discarding the skin and any bones.
- Mix the parsley and scallions in a large bowl with the potatoes, beans and fish. Season with salt and pepper. Divide into 6 and make into small patties.
- Whisk an egg with the rest of the milk. Put the flour on to a plate and season with salt, pepper and the breadcrumbs on to another plate. Dip the fishcakes into the flour, then dip in the egg mixture and coat in the breadcrumbs.
- Add the oil to a frying pan over a medium heat. Add the fish cakes and cook for 10-12 mins until golden brown, turning once.
- Make the salad, peel the carrot and cucumber and pare into ribbons. Toss with the spinach leaves and dress with the soy sauce and vinegar. Arrange on plates and add the chunky fish cakes to serve.
Note: Calories listed are an estimate and may differ depending on brand. Always check the packaging for specific calorie count.