Tuna Fish Cakes
Fishcakes are so easy and cheap to make and can easily be prepared ahead of time ready for quick frying when you get home. They also freeze well so why not make up a batch.
- 450 g potatoes organic, floury such as maris piper
- 370 g tinned tuna in water, drained
- 2 tbsp plain flour organic
- 1 egg organic, beaten
- 20 g fresh parsley organic, leaves only, chopped
- 1 dash salt
- 1 dash black pepper organic, fairtrade, freshly ground
- 2 lemons organic, fairtrade
- 3 tbsp olive oil organic, fairtrade
- 4 corn on the cob organic
- 320 g green salad organic, to serve
- Bring a pan of lightly salted water to the boil. Peel and chop the potatoes into chunks about 2.5cm² and simmer for 8 - 10 minutes until soft. Drain and mash and leave to cool. Spread the mash around a cold plate so that it cools more quickly. The mash needs to be cooled so you can shape it into fishcakes.
- Once the potato is cooled, flake in the tinned tune and add the plain flour, egg, parsley and season with salt and pepper.
- Stir in the zest of half the lemons.
- Dust the worksurface with a little flour and divide the mixture according to the number of people. Carefully shape the mixture into circles about 2cm thick and dust each one with flour. They can be frozen at this point. Ideally they should now be placed in the fridge for about 1 hour to cool properly. If you don't have time for this, don't worry just handle with care as they will be more likely to break.
- Bring a pan of unsalted water to the boil ready for the corn on the cob (adding salt will make the corn tough). Add the corn to the water and cook for 3 - 4 minutes then remove.
- Heat the olive oil in a large frying pan and when the oil is hot, fry the fishcakes for 3 - 4 minutes each side or until crisp and golden. You my wish to add a little more oil when you turn them over.
- Cut the remaining lemons into wedges and serve with the fishcakes, the corn on the cob and the green salad.
In a hurry or not all eating together? These can be prepared in advance and kept in the fridge for 1-2 days then fried when ready. These fish cakes can be frozen for up to 3 months as they contain an oily fish. They are best defrosted overnight in the fridge.
Calories: 411kcal | Carbohydrates: 46g | Protein: 28g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 282mg | Sodium: 134mg | Potassium: 1347mg | Fiber: 8g | Sugar: 6g | Vitamin A: 4800IU | Vitamin C: 84.2mg | Calcium: 90mg | Iron: 3.2mg