DELCIOUS 'N EASY FISH CAKES
 
Prep time
Cook time
Total time
 
A delicious light fish cake recipe perfect for summer nights or light lunches. Serve with a gorgeous salad for a perfect meal
Author:
Serves: 4 servings
Ingredients
  • 425g Pilchards (or middlecut) in tomato sauce
  • 1 cup rolled oats
  • Salt and pepper
  • 1 egg, lightly beaten
  • 1 small onion, finely chopped (ideally grated)
  • 1 heaped tablespoon parsley, dried (or 2 TBSP chopped fresh parsley)
  • 1 tablespoon lemon juice
  • Flour for dusting (can be gluten free)
Method
  1. Ideally, if you can - grind the oats to smaller flakes (I used my nutribullet milling blade). If you cant this step isnt essential - I would just recommend letting the mixture sit for a bit longer to allow for better binding.
  2. Open the can of pilchards (or fish) and drain the tomato sauce. Mash the fish (even the bones - they are a wonderful source of calcium)
  3. Mix all the ingredients into the bowl and mix well.
  4. Now you have one of two choices - 1) Make into fish cakes, dust with a little flour if too sticky and then fry very lightly in a little oil OR 2) Lightly spray a 20 x 20cm dish with non-stick cooking spray and press mixture into it. Cook at 180 degrees C for 15-20 minutes and you're done.
  5. Enjoy with a big side salad or cooked vegetables for a complete meal.
Recipe by Julie The Dietitian at https://juliethedietitian.com/fish-cakes/