CURRIED FISH CAKES

PREP 20 MINS COOK 35 MINS SERVES 2 (AS A MAIN)

125g Carisma potatoes, cut into

3cm chunks

2 tsp olive oil

1 clove garlic, crushed

11/2 cm piece ginger, grated

1/4 tsp black mustard seeds

1/2 tsp curry powder

Freshly ground black pepper 150g piece blue-eye cod, skin on 100ml skim milk

Zest and juice of a quarter lemon 40g (1/4 cup) plain flour

60g egg, whisked

40g panko breadcrumbs

1 cup mixed salad leaves, drizzled

with balsamic vinegar

4 Tbsp coleslaw, to serve 1 Put the potatoes in a saucepan and cover with plenty of cold water. Cover and bring to the boil over high heat. Reduce heat to medium and cook, partially covered, for 10 minutes or until tender. Drain and set aside to steam dry for 5 minutes. Lightly crush the potatoes with a potato masher until slightly chunky.

2 Heat 1/2 teaspoon of the oil in a large non-stick frying pan over medium heat. Add the garlic, ginger, mustard seeds and curry powder. Cook, stirring, for 1 minute. Add the spices to the potato and stir through. Season with pepper.

3 Meanwhile, put the fish in a small saucepan and pour over the milk. Heat over medium until the milk comes to a simmer. Immediately remove the pan from the heat. Cover the pan and set aside for 10 minutes to allow the fish to cook in the milk. Use a slotted spoon to remove the fish and transfer to a plate. Discard the skin. Flake the fish and add to the potato mix with the lemon zest and juice. Shape the mixture into 4 fishcakes.

4 Put the flour, egg and breadcrumbs in three separate shallow bowls. Dip each fishcake in the flour, then the eggs and then the breadcrumbs. Set aside on a baking tray.

5 Heat the remaining oil in a large non-stick frying pan over medium heat add the fishcakes and cook for 4 minutes on each side or until golden and crisp. Serve with the salad leaves and slaw.

Nutrition info

PER SERVE 1510kJ, protein 25g, total fat 10g (sat. fat 2g), carbs 44g, fibre 4g, sodium 299mg • Carb exchanges 3 • GI estimate low