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
Prep time: 25 mins
Cooking time: 25 mins
Total time: 50 mins
Skill level: Easy peasy
Costs: Cheap as chips
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
- 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.
- 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.
- Set the oven to 200°C/400°F/Gas Mark 6.
- Place the fishcakes on the baking sheet and cook them for 20-25 mins or until they start to turn golden.
- 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.
- 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
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.