Tuna Or Salmon Fishcakes
EASY GOOD MOOD FOOD
Fishcakes are a perennial family favourite and taste just as good hot or cold. Two each is a substantial light meal, one makes an excellent starter.
Oily fish like tuna and salmon are extremely brain, heart and skin friendly because of the Omega-3 fatty acids they contain.
With the added nutritional value and cancer protection from the leafy green vegetables, you can turn a humble dish into a healthfeast
200g (7oz) potatoes
275g (10oz) green leafy vegetables – kale, spring green, cabbage, spinach, pak choi etc
6 spring onions
2 x 160g (6oz) cans of salmon or tuna (preferably in spring water)
2 eggs, preferably free-range and organic
6 tbspns flour
Rapeseed oil for frying
Peel, boil and roughly mash the potatoes.
Shred the green vegetables and steam until tender – time will depend on the vegetables.
Finely chop the onions, including the green parts
Drain the fish, flake and tip into a large bowl
Add the onions
Stir in the potatoes and vegetable leaves and mix thoroughly
Beat the eggs in a bowl
Put the flour into another bowl
With your hands, mould the fish and potato mixture into eight flattened cakes
Dip each one first into the egg, then the flour
Add sufficient oil to reach half way up the fish cakes and fry them, in batches, over a medium heat, until golden - about 5 mins each side
Drain the finished cakes on a double layer of kitchen paper
This is real anti-flu and mood raising food and great for the kids lunch boxes with a sachet of tomato sauce. Serve with whole meal bread and butter, sliced tomato salad and finish with some fresh fruit for a balanced winter boost.
Some of my books...
- Superfoods, Superjuices, Superhealth
- Eat Well Live Longer
- Superfood Pocketbook
(100 Top Foods for Health)
- The Omega 3 Cookbook
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