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Рецепт Baked Fishcake and Mushy Pea Supper

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2 голоса | 1460 визитов

This recipe serve 2 people - you can create either 2 large, or 4 smaller fishcakes.

If you can't get hold of packaged breadcrumbs, blitz 5-6 slices of bread in a food processor instead :-)

http://hungryjenny.blogspot.com/2011/01/say-no-to-takeaway-make-your-own-chippy.html

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Ингредиенты

Cost per serving $3.00 view details
  • 500g potatoes, chopped + 400g cut into chunky chips
  • A little olive oil
  • Salt and pepper
  • 250g cooked cod fillet, flaked
  • 250g tin of salmon, flaked
  • 50g fresh spinach, finely chopped
  • 2 spring onions, chopped
  • Zest and juice of 1 lemon
  • 1 tbsp coriander, finely chopped
  • 1 tbsp parsley, finely chopped
  • 250g plain flour, on a small plate
  • 1 egg, beaten into a small bowl
  • 125g breadcrumbs, on a small plate
  • For the mushy peas:
  • 150g frozen peas
  • 2 tbsp natural yogurt
  • 1 tbsp mint, finely chopped

Инструкции

  1. Lightly boil all potatoes until just cooked. Drain and transfer the chipped ones to a baking tray. Season with olive oil and salt and pepper.
  2. Mash the remaining potatoes, then mix in the flaked fish, spinach, spring onions, lemon juice and zest and herbs.
  3. Preheat the oven to 190 degrees C. Shape the fish mixture into either 2 large or 4 smaller fishcakes.
  4. Roll each fishcake into the flour and pat off the excess. Then dip into the beaten egg and roll in the breadcrumbs.
  5. Transfer to the baking tray with your chips. Brush some more oil over the cakes.
  6. Bake for 30-40 minutes until the cakes are lightly golden and the chips are crisp.
  7. Meanwhile, lightly boil the peas and drain. Add the yogurt and mint, mash well and serve with the fishcakes and chips!

Nutrition Facts

Amount Per Serving %DV
Serving Size 650g
Recipe makes 2 servings
Calories 1132  
Calories from Fat 126 11%
Total Fat 14.29g 18%
Saturated Fat 3.17g 13%
Trans Fat 0.0g  
Cholesterol 198mg 66%
Sodium 1108mg 46%
Potassium 1790mg 51%
Total Carbs 187.53g 50%
Dietary Fiber 15.6g 52%
Sugars 10.73g 7%
Protein 62.29g 100%
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