- 400g potato, peeled and cut into large chunks
The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…
- 175g undyed smoked haddock
- 2 spring onions, finely chopped
Also known as scallions or green onions, spring onions are in fact very young onions, harvested…
- 4 tbsp tartar sauce
- 85g whole oats
Oats are processed by rolling (steamed and pressed) or steel-cutting (cut into pieces). There is…
- 1 egg, beaten
The ultimate convenience food, eggs are powerhouses of nutrition packed with protein and a…
- 2 tbsp sunflower oil
Sunflower oil is made from pressing sunflower seeds and extracting the oil. It's usually…
Boil potatoes in salted water for 15 mins until tender, drain, then return to the pan. Mash quickly over a gentle heat until the potatoes become quite dry, then transfer to a large bowl. Put the fish in a microwave-proof dish with a couple of spoonfuls of water, cover with cling film, then cook on Medium for 2-3 mins until the fish flakes easily. Gently peel away the skin, then flake into the potatoes in large chunks.
Mix in the spring onions, 2 tbsp of tartare sauce and some seasoning, then shape into 4 cakes. Briefly whizz the oats in a food processor until slightly crumbly-looking, then tip onto a plate. Dip the fish cakes into the egg, then into the oats to coat. Chill for 20 mins to firm up.
Heat the oil in a large, non-stick frying pan, then fry the cakes for 5 mins on each side until golden and hot. Serve with the leftover tartare and a green salad.
Whole oatsA great source of fibre and renowned for their heart-healthy benefits. Introduce more into your diet by adding handfuls to yogurt for breakfast, stirring into biscuit and cookie mixes, and using in crumble toppings with fruit. Look for rolled and instant oats too, which cook faster and make porridge really creamy