Fishcakes a powerhouse!

GREAT served for lunch, as a starter or a light meal, fishcakes are a tasty little powerhouse! Use whichever fish you prefer, but the addition of smoked haddock works particularly well for this recipe.

Ingredients:

250g fish fillets such as salmon or cod 200g smoked haddock 450g floury boiling potatoes, 1 tbsp butter 2 tbsp fresh parsley or tarragon, chopped Grated rind of 1 lemon 2 tbsp crème fraiche 1 tbsp wholemeal flour 1 egg, beaten 115g breadcrumbs made from 1 day old wholemeal bread, 4 tbsp vegetable oil for frying Watercress and lemon wedges for garnish

Salt and pepper

Recipe:

Boil the potatoes and season halfway, mash with the butter when soft. Set aside to cool.

Place all the fish, skin side down, in a large frying pan and cover with water, bring to the boil, then reduce the heat and simmer gently for five minutes until cooked.

Remove from the heat and set aside on a plate to cool.

When the fish is cool enough to handle, remove the skin and flake the fish into a large bowl, removing any bones.

Add the potato to the fish together with the herbs, lemon rind and crème fraiche.

Season well with salt and pepper, and shape into four round cakes, or eight smaller ones. Dust with flour and dip them into the beaten egg.

Roll in the breadcrumbs, coating thoroughly.

Place on a baking tray and refrigerate for at least 30 minutes.

When ready to serve, heat the oil in a frying pan and fry the fishcakes over a medium heat for five minutes on each side, turning carefully with a palette knife/fish slice.

Serve hot with the watercress and lemon wedges. Enjoy!

Healthy fish – as well as Omega 3s, fish is loaded with nutrients, high in protein, low in fat, a true brain food packed with essential vitamins including B12, B3, B6 & D, Iodine, Selenium, Phosphorus, Protein, Choline, Potassium, Pantothenic Acid.

Fish is said to reduce heart attacks and help with improved memory staving off depression and Alzheimer’s, as well as protecting eye health, improving sleep quality and preventing asthma and siabetes.

Lesley is studying a BSc Hons Nutrition & Health degree at Edge Hill University, she and her husband Roberto also own Roberto’s Italian on Ocean Plaza, Southport.

For more of Lesley’s Recipes go to: Twitter: @LYatesNutrition and Roberto’s: Facebook.com/ robertossouthport