Smoked trout & potato wedges
No need to cook your fish, potatoes and greens separately - they all go into these easy crunchy wedges
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Low-fat
- Boil potatoes in salted water for 15 mins until tender. Meanwhile, tip the spinach into a large colander in the sink. Drain the potatoes over the spinach so the cooking water wilts it, then spoon the potatoes back into the pan. Mash, stirring in the lemon zest and juice and some seasoning, then fold through the trout flakes, squeezed-out spinach, capers and dill.
- Tip half the breadcrumbs onto a large plate, then tip the potato mixture onto another plate and shape into a large disc. Flip the potato cake onto the crumbs, pressing the remaining crumbs onto the top.
- Heat the grill and pour the oil into a large frying pan. Carefully slide the potato cake into the pan, then cook for 5 mins until the bottom is golden. Now grill for 4-5 mins until the crumbs on top are golden and the cake is hot through. Serve hot with lemon wedges, tartare sauce and a green salad.
DON'T FANCY FISH?
Swap the flaked trout for 140g chopped corned beef or pastrami and fold into the potato and spinach mix. Add 1 heaped tsp Dijon or other mild mustard, if you have some. Follow the recipe as stated, or simply serve in mounds, topped with poached or fried eggs.
PER SERVING
294 kcalories, protein 15.0g, carbohydrate 49.0g, fat 6.0 g, saturated fat 1.0g, fibre 0.0g, sugar 2.0g, salt 1.74 g
Recipe from Good Food magazine, January 2009.
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http://www.bbcgoodfood.com/recipes/8830/
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Ingredients
- 500g Maris Piper potatoes , cubed
- 100g bag baby spinach
- zest and juice 1 lemon
- 140g smoked trout fillet, flaked
- 1 tbsp capers
- 1 tbsp chopped dill
- 140g breadcrumbs , from stale bread
- 1 tbsp sunflower oil
- lemon wedges and tartare sauce, to serve
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Healthy fish & chips with tartare sauce
A perfectly healthy Friday night special meal for two, fish and chips
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Low-fat
Ingredients
- 500g Maris Piper potatoes , cubed
- 100g bag baby spinach
- zest and juice 1 lemon
- 140g smoked trout fillet, flaked
- 1 tbsp capers
- 1 tbsp chopped dill
- 140g breadcrumbs , from stale bread
- 1 tbsp sunflower oil
- lemon wedges and tartare sauce, to serve
PER SERVING
294 kcalories, protein 15.0g, carbohydrate 49.0g, fat 6.0 g, saturated fat 1.0g, fibre 0.0g, sugar 2.0g, salt 1.74 g
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19 December 2008
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