Name: Super-green fish cakes
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Yield: 4
Ingredients: 2 medium potatoes peeled and chopped; 1 medium sweet potato peeled and chopped; 1 small head of broccoli cut into florets; 100g frozen peas plus extra, cooked, to serve; small bunch parsley roughly chopped; zest 1 lemon plus wedges to serve; 2 tsp Dijon mustard; 225g pack (about 3 fillets) smoked mackerel flaked; 4 tbsp plain flour plus a little for dusting; 3 tbsp vegetable, sunflower or rapeseed oil for frying

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Super-green fish cakes

Super-green fish cakes

Cassie Best

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Serves 4

Easy

Prep: 30 mins

Cook: 20 mins

plus cooling

A star rating of 1.9 out of 5.6 ratingsRate

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Even picky kids will love the blended broccoli, peas and sweet potatoes in these nutrient-rich smoked mackerel fish cakes

Freezable

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Ingredients

Nutrition

Units:

MetricUS

2 medium potatoes

peeled and chopped
1 medium sweet potato

peeled and chopped
1 small head of broccoli

cut into florets
100g frozen peas

plus extra, cooked, to serve
small bunch parsley

roughly chopped
zest 1 lemon

plus wedges to serve
2 tsp Dijon mustard
225g pack (about 3 fillets) smoked mackerel

flaked
4 tbsp plain flour

plus a little for dusting
3 tbsp vegetable, sunflower or rapeseed oil

for frying

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Nutrition: per serving

kcal492
fat24g
saturates4g
carbs43g
sugars8g
fibre9g
protein20g
salt1.5g

Method

step 1

Put the potatoes and sweet potatoes in a large pan of cold, salted water, cover and bring to the boil. Simmer for 10 mins until starting to soften around the edges but not completely tender. Add the broccoli and cook for 4 mins more, then add the peas and cook for another 30 secs. Drain and leave everything in the colander to cool completely. Can be kept in the fridge overnight.
step 2

Tip the veg and potatoes into a food processor. Add the parsley, lemon zest, mustard, mackerel, flour and some seasoning. Blend until the mixture is finely chopped and starts to clump together. Remove the blade from the mixer and shape into 8 cakes, dusting your hands and the cakes in flour. Put the cakes on a plate and chill for 30 mins or until they have firmed up, Can be wrapped and frozen for up to 2 months.
step 3

Heat the oil in a large non-stick frying pan. Cook the cakes for 5-8 mins each side until golden, crispy and hot throughout. Serve with extra peas and lemon wedges.

Recipe from Good Food magazine, March 2015

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A star rating of 1.9 out of 5.6 ratings

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