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Feelgood fish cakes

These budget-friendly fish cakes made with canned sardines are packed full of good stuff

  • Prep: 15 mins
    Cook: 35 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 287
  • Carbohydrates 29
  • Saturated Fat 2
  • Sugar 2
  • Protein 16
  • Fat 13
  • Fibre 2
  • Salt 0.67

Nutrition per serving

  • Calories 287
  • Carbohydrates 29
  • Saturated Fat 2
  • Sugar 2
  • Protein 16
  • Fat 13
  • Fibre 2
  • Salt 0.67

Ingredients

  • 600g potatoes, cut into chunks
  • 2 x 120g cans sardines in spring water, drained
  • 4 tbsp chopped parsley
  • zest and juice 1 small lemon
  • 3 tbsp light mayonnaise
  • 4 tbsp fat-free Greek yogurt (we used Total 0%)
  • 1 tbsp seasoned plain flour
  • 4 tsp sunflower oil
  • green salad and lemon wedges, to serve

Tip

Superhealthy sardines
Canned fish is often seen as the poor relative of fresh, but canned sardines are high in nutrients. The canning process makes the bones easier to eat and digest, increasing the calcium content of your meal. Choose fish in spring water or in a healthier oil such as olive, rather than in salty brine, as fish already has a high sodium content.

Method

  1. Cook the potatoes in boiling salted water until tender, about 15-20 mins. Meanwhile, coarsely mash the sardines in a bowl (there’s no need to remove the calcium-rich bones as they are soft enough to eat). Mix in 3 tbsp chopped parsley and half the lemon zest and juice. Meanwhile, mix the mayonnaise and yogurt with the remaining parsley, lemon zest and juice and some seasoning.

  2. Drain the potatoes, then mash until smooth. Gently mix into the sardine mixture and season. Shape into 8 fat fish cakes using floured hands, then dust lightly with the seasoned flour.

  3. Heat half the oil in a non-stick frying pan and fry half the fish cakes for 3-4 mins on each side until golden and crisp. Keep warm; repeat with remaining oil and fish cakes. Serve with the lemony mayonnaise, salad and lemon wedges.

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