Make a big double batch and freeze them in pairs ready to take out for a really easy supper!
Salmon works just as well, or you could also add in some white fish.
Perfect served with some wilted greens and dollop of yoghurt flavoured with lemon and mustard. To keep the cost down, use a bit more potato in the mix.
Ingredients
- 750g fish
- 2 large baking potatoes
- 125g British watercress
- 2 tbsp wholegrain mustard
- 1 lemon, zest and juice
- 4 cloves garlic
- 1 bunch flat leaf parsley, finely chopped
- 4 eggs
- 200g fresh breadcrumbs
- 50g plain flour
- Salt and pepper
- 1 tbsp of cold pressed rapeseed oil
Method
1. Preheat the oven to 190 Degrees C
2. Wrap the fish in foil & place on a baking tray in the oven. Depending on whether you have one large piece of fish or smaller fillets this will take 15-20 minutes. Check and remove when it is just cooked through and the flesh flakes away easily with a fork. Undo the foil and leave to cool.
3. At the same time, pop your baking potatoes in the oven and cook for 1.5 hours until cooked through.
4. Once the fish is cool, flake the flesh into a large bowl. Check carefully for bones and discard the skin. Try to keep in slightly larger chunks rather than flaking really finely.
5. Once the potatoes are cooked through, slice in half and allow to cool a little. Scoop out the flesh while they’re still warm and mash. You can reserve the skins to make crispy potato skins later!
6. Crush the garlic cloves, glug the oil into a medium sized saucepan over a low heat. Add the garlic and cook gently but don’t allow to colour. Roughly chop the watercress leaves. Add the watercress to the pan, stir through the garlic, pop on the lid and wilt for a couple of minutes on a low heat. Once the watercress has wilted down remove from the heat.
7. Tip the mixture into the bowl with the fish and potatoes. Add the lemon zest and juice, mustard, chopped parsley and season generously with salt and pepper. You really need to taste the mixture here to get the seasoning right and adjust.
8. Next shape the fishcakes into 10 balls using floured hands then flatten slightly. Lay out on a tray lined with baking paper and pop in the fridge for at least an hour to firm up.
9. Next cover in breadcrumbs – you will need 3 containers, large shallow Tupperware or baking dishes work well here. In one put your flour with some salt and pepper. In the second crack your eggs and whisk well, and in the third container put your breadcrumbs. Place each side of every fishcake into each container, starting with the flour, then the egg and finally the breadcrumbs until covered.
10. Once all fishcakes are covered in breadcrumbs, place on a baking tray and cook in the oven for 20 minutes at 180°C or 160 °C fan
Recipe by Dr Lucy Williamson at www.lwnutrition.co.uk