Recipes
Recipes

Haddock & parsley fish cakes

Baked not fried, and with no butter in the mash, these fish cakes are still full of flavour.

Baked not fried, and with no butter in the mash, these fish cakes are still full of flavour.

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(5 votes)
Cooking Time

Cook: 1 Hour 25 Mins

Cooking Time

Serves: 4

Cooking Time

Price: £3.43 per serving

Nutritional Information

Each 622g serving contains

Energy
2662kj
636kcal
32%
Fat
17.6g
Med
25%
Saturates
4.2g
Med
21%
Sugars
10.4g
Med
12%
Salt
4.4g
High
74%
1
of your 5-a-day
of your reference intake.
Typical energy values per 100g:
428kJ/102kcal

Ingredients

500g potatoes, (peeled weight), cut into even-sized pieces

300g haddock

300g smoked haddock

300ml skimmed milk

1 unwaxed lemon, finely grated to use the zest

4 tbsp fresh parsley, chopped

4 spring onions, trimmed and finely chopped

4 tbsp capers, roughly chopped

2 medium eggs, beaten

15g butter, melted

150g pot Asda breadcrumbs

4 tbsp flour

Spray oil

6 tbsp low-fat mayonnaise

6 tbsp fat-free Greek-style yogurt

2 sun-dried tomatoes, drained and chopped

360g baby leaf spinach, to serve

Method

1
Pre-heat the oven to 190C/170C Fan/Gas 5. Boil the potatoes until tender. Drain.
2
Put all the fish in a large pan with the milk. Cover, heat until just simmering, then poach for 5 minutes. Drain, reserving the milk. Skin and flake fish and remove any bones.
3
Mash the potatoes with 2 tbsp of the reserved milk. Mix with the fish and half the lemon zest, parsley, spring onions and capers. Season with pepper and leave to cool.
4
Shape into 8 cakes about 2cm thick. Put on a plate lined with cling film and chill for 20-25 minutes.
5
Beat the egg with the melted butter and put in a shallow dish. Put the breadcrumbs and the flour into two separate shallow dishes. Dip the fish cakes on all sides in flour, then egg, then breadcrumbs. Put on a baking tray and spritz lightly with spray oil. Bake for 15-20 minutes.
6
Mix the mayonnaise and yogurt with the tomatoes and the remaining zest, spring onions, parsley and capers.
7
Put the spinach in a large frying pan with 1 tbsp water and cook, stirring, until it wilts. Drain, serve with the fish cakes and sauce.