– Estelle van Vuuren
(SHORTCUT, FRESH, TASTY, HEALTHY)
Estelle likes to prepare healthy food for her children, CJ and Ella. Oats bind these fishcakes and she makes her own sauce.
MAKES ABOUT 12 FISHCAKES Preparation time: 15 min Chilling time: 15 min Cooking time: 20-30 min
10 ml (2 t) olive oil 1 onion, finely chopped 2 garlic cloves, finely crushed 1 can (215 g) sardines in tomato sauce 180 ml (¾ c) oats 1 egg 5 ml (1 t) lemon juice salt and pepper oil for shallow-frying
1 kg tomatoes, quartered 1 red pepper, diced 1 large red onion, finely chopped ½ garlic bulb (halved horizontally) handful of fresh thyme or parsley, chopped
(optional) salt and pepper 10 ml (2 t) sugar 30 ml (2 T) olive oil salad to serve
Preheat the oven to 190 °C and grease a baking sheet with olive oil. 1 Fishcakes Heat the oil in a pan and fry the onion until translucent. Add the garlic and stir-fry for 1 minute. 2 Mix the sardines and their sauce with the oats, onion and garlic.
3 Whisk the egg and add to the fish mixture with the lemon juice. Season with salt and pepper. Chill in the fridge for about 15 minutes. 4 Use your hands to make palm-size fishcakes. Shallow-fry in a little heated oil until cooked and golden brown on both sides (see advice below for a cooking alternative). 5 Tomato sauce Arrange the tomatoes, red pepper, red onion, garlic and herbs (if using) on a baking sheet. Season with salt and pepper. Add the sugar and drizzle over the olive oil. 6 Bake for 20-30 minutes. Allow to cool slightly. 7 Squeeze the garlic pulp out of the skins and mix with the tomato sauce. Process the ingredients with a stick blender until smooth. Serve with the fishcakes and a salad.