Sunday, June 6, 2010

Feelgood fish cakes

600g potatoes , cut into chunks
2 x 120g cans sardines in spring water, drained
4 tbsp chopped parsley
zest and juice 1 small lemon
3 tbsp light mayonnaise
4 tbsp fat-free Greek yogurt (we used Total 0%)
1 tbsp seasoned plain flour
4 tsp sunflower oil
green salad and lemon wedges, to serve

Cook the potatoes in boiling salted water until tender, about 15-20 mins. Meanwhile, coarsely mash the sardines in a bowl (there's no need to remove the calcium-rich bones as they are soft enough to eat). Mix in 3 tbsp chopped parsley and half the lemon zest and juice. Meanwhile, mix the mayonnaise and yogurt with the remaining parsley, lemon zest and juice and some seasoning.

Drain the potatoes, then mash until smooth. Gently mix into the sardine mixture and season. Shape into 8 fat fish cakes using floured hands, then dust lightly with the seasoned flour.

Heat half the oil in a non-stick frying pan and fry half the fish cakes for 3-4 mins on each side until golden and crisp. Keep warm; repeat with remaining oil and fish cakes. Serve with the lemony mayonnaise, salad and lemon wedges.

287 kcalories, protein 16g, carbohydrate 29g, fat 13 g, saturated fat 2g, fibre 2g, sugar 2g, salt 0.67 g

Recipe from Good Food magazine, February 2010.

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