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Ингредиенты
- 125 gm fresh wholewheat or possibly white breadcrumbs lowfat milk
- 1 sm leek very finely sliced
- 4 Tbsp. mildly flavoured extra virgin olive oil
- 500 gm mixed white fish fillets such as hoki haddock plaice or possibly sole skinned
- 1 lrg egg beaten
- 2 Tbsp. tarragon freshly minced
- 1 Tbsp. parsley freshly minced
- 1 x salt and white pepper
- 3 Tbsp. mayonnaise salad leaves to serve
- 50 gm fresh wholewheat or possibly white breadcrumbs
- 50 gm grnd almonds
Инструкции
- Soak the breadcrumbs for the fish cakes in lowfat milk for a few min to soften them then squeeze them dry and throw away the lowfat milk.
- Cook the leek in 1 tbsp of the oil in a large frying pan for 4 to 5 min on the floor of the roasting ovenuntil just soft but not browned.
- Cut the fish into 6mm dice (this is important as the fish is not precooked in this recipe).
- Mix with the breadcrumbs leek and all the other ingredients adding just sufficient mayonnaise to give a soft but manageable mix.
- Mix the almonds and breadcrumbs for the coating together.
- Divide the fish mix into twelve and shape firmly into cakes coating them in the almond crumbs.
- Press the crumbs firmly into the surface of the cakes and dont use flour on your hands unless absolutely necessary.
- Heat the remaining oil in the leek pan on the floor of the roasting oventhen add in the fish cakes and cook them for 4 to 5 min on each side again on the floor of the oven.
- The fish cakes will dcmbtless need to be conked in two batches so keep the first lot hot in the simmering ovenwhile cooking the others.
- Serve immediately with a small tossed salad
- I think these are the best fish cakes 1 have ever made they are light and the finely diced fish lends an interesting texture instead of the usual mush. I strongly recommend using some New Zealand hoki that is available from most fish counters it has a good hard flesh that contrasts well with other more local white fish.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 199g | |
| Recipe makes 4 servings | |
| Calories 433 | |
| Calories from Fat 151 | 35% |
| Total Fat 17.1g | 21% |
| Saturated Fat 2.79g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 130mg | 43% |
| Sodium 481mg | 20% |
| Potassium 568mg | 16% |
| Total Carbs 35.91g | 10% |
| Dietary Fiber 2.7g | 9% |
| Sugars 3.74g | 2% |
| Protein 32.65g | 52% |
