Fishcakes & spicy tomato dipping sauce

PEOPLE are often put off by tinned food but pilchards in tomato sauce are delicious and an inexpensive source of protein, not to mention vitamins and omega-3 fatty acids (good for brain and heart health). These fishcakes can be served as a main course with salad or made half the size for nibbles.

SERVES 4

Per serving: Carbs, 17g | Protein, 23g | Fat, 18g | Fibre, 6g | Calories, 329

FOR THE FISHCAKES

400g tin of pilchards in tomato sauce 200g cauliflower, grated 240g cooked, drained chickpeas 2 eggs

1 tbsp curry powder Salt and ground black pepper

FOR THE DIPPING SAUCE

1 tsp chilli flakes, to taste 1 garlic clove, grated 1 tsp fresh ginger, finely grated

FOR THE SALAD

1 lettuce 2 tbsp extra virgin olive oil 1 lemon PREHEAT the oven to 200c/180c fan/gas 6. Drain the pilchards through a sieve over a saucepan to separate them from the tomato sauce. Set the pan aside. Put the fish with the remaining fishcake ingredients in a bowl and mash them together with a fork. Divide the mixture into 12 balls and shape into patties. Put them on to a greased baking tray and bake for 20 minutes, or until lightly browned. To make the sauce, add the chilli, garlic and ginger to the pan with the tomato sauce and heat through over a low heat for 5 minutes. Taste and adjust seasoning. Pour into a serving bowl. Serve the fishcakes warm or at room temperature. Dress the lettuce with the oil, seasoning and the juice of half the lemon. Cut the remaining half lemon into wedges and serve with the fishcakes and salad.