Spicy fish cakes with mango dipping sauce
These Indian-flavoured salmon and haddock breaded patties can be made in batches and frozen
Difficulty and servings
MAKES 12
Preparation and cooking times
Prep 40 mins
Cook 40 mins
plus chilling
Heart healthy
- Put the potatoes in a large saucepan, cover with salted water, bring to the boil and cook until tender. Drain, leave to cool, then peel and mash.
- Heat 4 tbsp of the oil in a pan set over a medium heat. Add the mustard seeds, half the curry leaves, onions, red chillies and ginger, and fry for 5 mins until the onions have softened. Add onion mixture to the mashed potato with the lemon zest, mix well, then work in the eggs.
- Put the salmon and smoked haddock in a pan. Add the remaining curry leaves, then pour over the milk plus enough water to cover. Put on the lid and simmer for 3-4 mins, then turn off the heat and leave the fish in the pan for 10 mins to finish cooking. Take the fish out of the milk and leave to cool. Using your hands, break into big flakes, add to the potato mixture and mix gently to combine.
- Shape mixture into patties about 9cm diameter and 3cm thick. For the coating, dust each with flour, then dip into the egg and coat with breadcrumbs. Transfer to a tray lined with baking parchment and chill for 30 mins. The fish cakes can be frozen at this point. Put the tray in the freezer and when frozen, pop the fish cakes in bags and seal.
- Heat the remaining oil in a frying pan and cook the fish cakes, in batches, for 7-8 mins each side, until golden and crisp. Drain on kitchen paper. To cook fish cakes from frozen, see below.
- Combine all the dipping sauce ingredients and stir in 4-5 tbsp water to thin it down. Serve with the fish cakes.
COOKING FROM FROZEN
To cook the fish cakes from frozen, fry on a lower heat than you would normally - this prevents them colouring too quickly. Frozen fish cakes will take 10 mins on each side or until piping hot in the middle.
PER SERVING
391 kcalories, protein 24g, carbohydrate 39g, fat 16 g, saturated fat 3g, fibre 2g, sugar 6g, salt 1.2 g
Recipe from Good Food magazine, February 2012.
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Ingredients
- 1kg medium-sized floury potatoes such as Maris Piper, unpeeled
- 10 tbsp vegetable oil
- 2 tsp mustard seeds
- 2 tbsp curry leaves , fresh or dried
- 2 red onions , finely chopped
- 2 red chillies , deseeded and chopped
- 50g ginger , finely chopped
- zest 1 lemon
- 2 eggs , lightly beaten
- 600g skinless salmon fillets
- 250g skinless smoked haddock
- 300ml milk
FOR THE COATING
- 6 tbsp plain flour , seasoned
- 3 eggs , lightly beaten
- 200g fresh white breadcrumbs
FOR THE MANGO DIPPING SAUCE
- 4 tbsp mango chutney
- juice 2 limes
- 2 tbsp shredded mint
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Difficulty and servings
MAKES 12
Preparation and cooking times
Prep 40 mins
Cook 40 mins
plus chilling
Heart healthy
Ingredients
- 1kg medium-sized floury potatoes such as Maris Piper, unpeeled
- 10 tbsp vegetable oil
- 2 tsp mustard seeds
- 2 tbsp curry leaves , fresh or dried
- 2 red onions , finely chopped
- 2 red chillies , deseeded and chopped
- 50g ginger , finely chopped
- zest 1 lemon
- 2 eggs , lightly beaten
- 600g skinless salmon fillets
- 250g skinless smoked haddock
- 300ml milk
FOR THE COATING
- 6 tbsp plain flour , seasoned
- 3 eggs , lightly beaten
- 200g fresh white breadcrumbs
FOR THE MANGO DIPPING SAUCE
- 4 tbsp mango chutney
- juice 2 limes
- 2 tbsp shredded mint
PER SERVING
391 kcalories, protein 24g, carbohydrate 39g, fat 16 g, saturated fat 3g, fibre 2g, sugar 6g, salt 1.2 g
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- You get an online binder, where you can store all your favourite recipes and create menus.
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02 February 2012
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