Haddock & parsley fish cakes

Haddock & parsley fish cakes

Baked not fried, and with no butter in the mash, these fish cakes are still full of flavour.

By , 21 September 2015
Haddock & parsley fish cakes
  • Ready in: 85 mins
  • Serves: 4
  • Price: £3.43 per serving
Nutritional Info
Each 622g serving contains
  • Fat 17.6
    25%
  • Sat Fat 4.2
    21%
  • Sugar 10.4
    12%
  • Salt 4.4
    74%
  • Cals 636
    32%
1
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 428kJ/102kcal.
Ingredients
  • 500g potatoes, (peeled weight), cut into even-sized pieces
  • 300g haddock
  • 300g smoked haddock
  • 300ml skimmed milk
  • 1 unwaxed lemon, finely grated to use the zest
  • 4 tbsp fresh parsley, chopped
  • 4 spring onions, trimmed and finely chopped
  • 4 tbsp capers, roughly chopped
  • 2 medium eggs, beaten
  • 15g butter, melted
  • 150g pot Asda breadcrumbs
  • 4 tbsp flour
  • Spray oil
  • 6 tbsp low-fat mayonnaise
  • 6 tbsp fat-free Greek-style yogurt
  • 2 sun-dried tomatoes, drained and chopped
  • 360g baby leaf spinach, to serve
Method
  • Pre-heat the oven to 190C/170C Fan/Gas 5. Boil the potatoes until tender. Drain.

  • Put all the fish in a large pan with the milk. Cover, heat until just simmering, then poach for 5 minutes. Drain, reserving the milk. Skin and flake fish and remove any bones.

  • Mash the potatoes with 2 tbsp of the reserved milk. Mix with the fish and half the lemon zest, parsley, spring onions and capers. Season with pepper and leave to cool.

  • Shape into 8 cakes about 2cm thick. Put on a plate lined with cling film and chill for 20-25 minutes.

  • Beat the egg with the melted butter and put in a shallow dish. Put the breadcrumbs and the flour into two separate shallow dishes. Dip the fish cakes on all sides in flour, then egg, then breadcrumbs. Put on a baking tray and spritz lightly with spray oil. Bake for 15-20 minutes.

  • Mix the mayonnaise and yogurt with the tomatoes and the remaining zest, spring onions, parsley and capers.

  • Put the spinach in a large frying pan with 1 tbsp water and cook, stirring, until it wilts. Drain, serve with the fish cakes and sauce.