Smoked haddock fish cakes with parsley sauce

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Low in calories and fat, these smoked haddock fish cakes make a tasty healthy dinner option for the family. Serve with a creamy parsley sauce for extra flavour
Serves: 4
Prep time: 25 mins
Cooking time: 25 mins
Total time: 50 mins
Skill level: Easy peasy
Costs: Cheap as chips

Ingredients

For the fishcakes:

    • 450g carton ready-mashed potato
    • 500g smoked haddock fillet, cooked
    • 4 spring onions, finely sliced
    • 2 tbsp capers, drained and chopped
    • Salt and ground black pepper
    • 1 med egg, lightly beaten
    • 60-90g dried white breadcrumbs

For the sauce:

    • 300ml skimmed milk
    • 2 level tbsp cornflour
    • 2 level tbsp chopped fresh parsley
    • Salad, to serve
    • Baking sheet, with non-stick liner or baking parchment

Method

    1. To make the fishcakes: Put the mashed potato in a bowl and beat to soften it slightly. Flake fish and add to the potato, along with spring onions, capers and seasoning and mix well. Divide mixture into 4 and shape each portion into a round, flat fishcake.
    1. Tip the egg into a bowl and spread the breadcrumbs out on a plate. Dip each fishcake into the egg, then the breadcrumbs. Re-shape them if necessary. Place them on a board and chill in the fridge until firm.
    1. Set the oven to 200°C/400°F/Gas Mark 6.
    1. Place the fishcakes on the baking sheet and cook them for 20-25 mins or until they start to turn golden.
    1. To make the sauce: Do this just before fishcakes are ready. Pour milk into a pan and bring it to the boil. While it’s heating, mix the cornflour with 2 tbsp water. When the milk reaches boiling point, gradually pour in the slaked cornflour, mixing well to give a smooth sauce. Simmer sauce for about 1 min, then stir in parsley and season to taste. Keep sauce hot until serving.
    1. Remove fishcakes from oven and turn them over before serving, as the bottoms will be more golden than the tops. Serve with a little sauce spooned over (and the rest in a jug), and salad.

Nutritional information per portion

 

fat 6.0g saturates 2.0g calories 324(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.

 

Recipe by Sue Mcmahon