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These low-calorie fishcakes with an easy-to-make sauce, taste great and only need 11 minutes worth of cooking time
Serves: 2
Prep time: 30 mins
Cooking time: 10 mins
Total time: 40 mins
Skill level: Bit of effort
Costs:Mid-price

 

Ingredients

 

    • 250g (8oz) cod or haddock, skinned and cut into chunks

 

    • 1 level tbsp cornflour

 

    • 2tbsp semi-skimmed milk

 

    • Freshly grated nutmeg

 

    • Grated zest of ½ lemon

 

    • A few sprigs of fresh dill

 

    • Spray olive oil

 

For the sauce:

    • 100ml (3½fl oz) semi-skimmed milk

 

    • 1½ level tsp cornflour

 

    • ½ tsp olive oil spread

 

    • 60g (2oz) cooked, peeled prawns

 

    • A little lemon juice

 

    • Salt and freshly ground black pepper

 

    • A few sprigs of fresh dill

 

To serve:

    • 6 baby new potatoes,

 

    • 6 asparagus spears, and

 

    • 6 Tenderstem Broccoli heads

 

    • Lemon wedges, optional

 

 

Method

 

 

    1. To make the fishcakes: Put the fish in a bowl with the cornflour, milk, a generous amount of nutmeg, lemon zest and dill fronds, and use a stick blender, or strong fork, to turn the mixture into a ‘mush’.

 

    1. Shape the mixture into 4 patties.

 

    1. Chill before cooking, if you have time.

 

    1. Spray the fishcakes with a little oil and cook in a hot pan over a medium heat for a couple of min each side until just golden.

 

    1. Then turn the heat down and cook for another 3-4 mins.

 

    1. To make the sauce: Measure the milk in a large jug. Whisk in the cornflour, add the spread and microwave on Full power for 3 mins, whisking well a couple of times to make a smooth sauce. Stir in the prawns, a good squeeze of lemon juice, seasoning and some dill fronds.

 

    1. Cook for another half-minute.

 

    1. Spoon the sauce over the fishcakes.

 

    1. Serve with potatoes and steamed green vegetables, and with lemon wedges, if you like.

 

 

Nutritional information per portion

 

 

fat 6.0g saturates 2.0g calories 354(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.