Serves 2 | Prep time 15 mins | Total time 35 mins
With the latest NDNS report (1) indicating that the British population consume less than half the recommended amount of oily fish per week (140g), I've been on the lookout for easy to prepare, nutritious and affordable fish dishes.
Salmon fish cakes, made using tinned salmon, offer a quick and cheaper way to increase your fish intake than fresh salmon, allowing you to use up any left-over mashed potato too. For a light but filling lunch, I have opted to serve three fishcakes with a mixed leaf salad comprising quartered cherry tomatoes, cucumber, avocado and a drizzle of balsamic glaze. These are also best served with a lemon garlic creme fraiche dressing (not pictured).
Ingredients
2 cups mashed potato
1 tin of salmon (~200g) (certified sustainable)
1/2 tsp garlic paste
Zest of 1 lemon
1 egg
Small bunch of finely chopped parsley
Salad leaves
1 avocado
1 handful cherry tomatoes quartered
Cucumber
Balsamic glaze
4 tbsp creme fraiche or mayonnaise
1/4 lemon juice
1/4 tsp garlic paste
Recipe
In a large bowl mix together the mashed potato, salmon, garlic paste, lemon zest, egg, chopped parsley and black pepper. Note that tinned salmon contains small edible bones - these are a great source of additional calcium (and tend to disintegrate).
Preheat your oven to 200°C/ fan 180°C/ Gas Mark 6 and line a baking tray with grease-proof paper.
Once your fishcake mixture is combined, form six small patties with your hands and arrange on the baking tray.
Bake the fishcakes in the oven for 15-20 minutes. Flipping the fishcakes after 10 minutes of cooking ensures an even bake and stops them from burning.
Whilst the fishcakes are baking, prepare the salad by mixing salad leaves, sliced avocado, quartered cherry tomatoes, and roughly diced cucumber in two bowls. Drizzle with balsamic glaze.
If desired, make a creme fraiche dressing for the fishcakes by mixing together creme fraiche, lemon juice and garlic paste in small bowl.
The fishcakes should be done when lightly brown in colour and piping hot. Serve the fishcakes on the salad, with a dollop of the creme fraiche dressing. Additional herbs such as parsley or dill also make for a refreshing garnish.
(1) Bates, B., Lennox, A., Prentice, A., Bates, C. and Swan, G., 2012. National Diet and Nutrition Survey: Headline Results from Years 1, 2 and 3 (combined) of the Rolling Programme 2008/9–2010/11. Department of Health Online.
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