Just one serve delivers almost half the recommended weekly intake of oily fish.
Using parsnip rather than potato gives these fishcakes a sweetness that is very moreish, balanced by lots of ginger. And I mean lots.
From a portion of these, you get almost half the recommended 300g of oily fish a week. Serve with sweet and sour tomato sauce.
- 800g parsnips, roughly chopped, core and all
- 3 tablespoons olive oil
- 2 medium onions, finely chopped
- 1 red chilli, deseeded and finely chopped
- 2 garlic cloves, finely chopped
- 75–125g piece of fresh root ginger, peeled and grated
- 3 smoked mackerel or tuna or salmon fillets
- 1 lemon, zested and juiced
- sea salt
- black pepper
- 2 medium eggs, beaten
- 175g fresh breadcrumbs
Boil the parsnips until soft. Drain and allow to cool.
Heat the oil in a frying pan and gently fry the onion, chilli, garlic and ginger for 10 minutes until softened.
Skin and flake the fish.
Put the onion mixture, parsnips and fish into a food processor and blitz briefly. Add the lemon and lime zest and juice and season with salt and pepper. Chill in the fridge for 30 minutes.
Preheat the oven to 200 degrees Celsius, if baking the fishcakes. Shape the mixture into 12 fishcakes, dip into the beaten egg and cover with breadcrumbs. Place on a baking sheet, drizzle with rapeseed oil, and bake for 15 minutes. Or you could fry over a gentle heat in a little rapeseed oil. In both cases you want the fishcakes to be golden brown on both sides and piping hot. If fried, drain on kitchen paper and serve immediately.
Recipe taken from Good Good Food by Sarah Raven
In her latest cookbook, Sarah Raven brings together her medical knowledge and love of seasonal food to explain exactly how and why certain ingredients help protect your body and give you the best possible chance of a longer, healthier life. With more than 250 recipes, including coconut sugar marmalade, spiced aubergine salad with pomegranate raita, lemon chicken and summer herb salad, cashew hummus, black bean burritos, blood orange sorbet and basil yoghurt ice cream, there’s plenty of inspiration, whether you're cooking for friends or making quick weekday lunchboxes for the family. What's more, Sarah includes 100 mini 'superfood' biographies, where she draws on her expertise and experience to explain the science behind the good-for-you ingredients such as kale, broccoli, salmon, red wine, blueberries, apples and seeds.
You can buy Good Good Food at cooked.com.
Published by Bloomsbury Publishing
Join YOURLifeChoices, it’s free
- Receive our daily enewsletter
- Enter competitions
- Comment on articles