Prawn & cod cakes
Make the most of leftover mash with these superhealthy fishcakes
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 30 mins
Cook 25 mins
Super healthy
- Heat the oven to 220C/200C fan/gas 7. In a small saucepan cover the cod with cold water and gently poach for 3-4 mins until just cooked through. Remove with a slotted spoon and pat dry. Flake into a medium bowl with the prawns, potato and most of the chives, lemon zest and some seasoning. Shape into 4 even-size cakes and chill for 10 mins.
- Dip each cake in the beaten egg, then coat in the breadcrumbs, repeat with the remaining fish cakes. Brush each cake with 1 tsp of the olive oil, place on a roasting tray and cook for 25 mins, turning halfway through. Cook beans in salted boiling water for 3-4 mins, until tender, adding the tomatoes for the final min. Drain and toss through the remaining oil, vinegar and reserved chives, mashing the tomatoes lightly with a fork, season with some black pepper and set aside.
- For the poached eggs bring a shallow pan of water to just boiling, stir the water once or twice and crack in the eggs. Poach for 3-4 mins, then remove with a slotted spoon. Serve the fishcakes topped with a poached egg and garnished with the beans and a few wedges of lemon for squeezing over.
Per serving
333 kcalories, protein 34.0g, carbohydrate 20.0g, fat 14.0 g, saturated fat 3.0g, fibre 2.0g, sugar 4.0g, salt 1.47 g
Recipe from Good Food magazine, October 2010.
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http://www.bbcgoodfood.com/recipes/775637/
http://www.bbcgoodfood.com/recipes/775637/
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Ingredients
- 250.0g cod loin, skinless and boneless
- 175.0g cooked king prawns , chopped
- 175.0g mashed potatoes
- small bunch chives , snipped
- zest 1 lemon , plus 1 lemon cut into wedges, to serve
- 5 eggs , 1 beaten
- 50.0g breadcrumbs
- 2.0 tsp olive oil
- 200.0g green beans
- 100.0g cherry tomatoes
- 1.0 tbsp white wine vinegar
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Baked in the oven, these are the perfect match for food cooked over hot coals
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 30 mins
Cook 25 mins
Super healthy
Ingredients
- 250.0g cod loin, skinless and boneless
- 175.0g cooked king prawns , chopped
- 175.0g mashed potatoes
- small bunch chives , snipped
- zest 1 lemon , plus 1 lemon cut into wedges, to serve
- 5 eggs , 1 beaten
- 50.0g breadcrumbs
- 2.0 tsp olive oil
- 200.0g green beans
- 100.0g cherry tomatoes
- 1.0 tbsp white wine vinegar
Per serving
333 kcalories, protein 34.0g, carbohydrate 20.0g, fat 14.0 g, saturated fat 3.0g, fibre 2.0g, sugar 4.0g, salt 1.47 g
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19 September 2010
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