Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Mashed Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Leaf | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 2 Eggs
- 3 or 4 Spring onions
- Some freshly mashed potato - 3 medium sized ones will do
- Some firm white fish - no bones, no skin - I used cod fillets (around 350 grams)
- Some spices: 2 heaped teaspoons of garam masala, one heaped of ground coriander, 1 teaspoon of salt
- Some pulped ginger - a couple of chunks from your freezer (thawed of course)
- A couple of red "bullet" chillies
- Some fresh coriander leaf
- And some breadcrumbs
- You will also need some vegetable oil to shallow fry the fishcakes in.
Directions
First peel and chop the potatoes - and boil them until they are soft. Then drain and place into a bowl that you will subsequently mash them in after they have cooled down.
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Mash them up - and then set aside to cool. Whilst the potato is cooling - prepare the fish. You can use whatever fish you like - I have used tinned tuna before - but today I used frozen cod steaks - which you can easily find in the freezer section of your local supermarket. See the picture below for the sort that I used. It must be skinless and boneless - as this is so much easier to deal with.
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Just stick the frozen fish steaks in some foil in the oven - following the instructions on the packet - and open it all up when it is cooked so that it can cool down.
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By the time the fish is done and cooling - add the ground spices (and the pulped ginger) to the the mashed potato mix - and stir in thoroughly. Chop up the spring onion and fresh red chillie - as finely as you can.
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Stir in the chillie and onion into the spiced mash potato mix - and also toss in a few sprigs of coriander leaf. I used some previously frozen chopped coriander which we always keep in our freezer. Very convenient.
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Then - when the fish has cooled down - toss it into the mashed potato bowl - and stir it all around so that the fish is flaked thoroughly. And then prepare two small bowls: crack the two eggs into one bowl - and beat them up - and then fill up another small bowl with breadcrumbs. Again - you can easily get hold of ready-to-go breadcrumbs from the supermarket - see the picture below for the stuff that used.
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What you need to do is to pour one eggs worth of the beaten egg mixture into the mashed potato and fish bowl - and stir it all up with your hands. Then use your hands to scoop up the potato-fish mixture and roll into little patties - which you should then dip into the remaining beaten egg - and then dip into the breadcrumb bowl - turning over a few times to ensure that the fishcakes are covered in breadcrumbs evenly. When you have prepared all the fishcakes - heat up a frying pan with about 1 cm deep of sunflower oil - and when it's hot - put the fishcakes carefully into the pan.
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Keep the fishcakes moving gently - and turn over a few times to ensure that they are evenly browned on all sides. When they are done - leave them to rest on a plate with absorbent kitchen paper - and then prepare your salad!
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I made a salad of cooked, thin, French beans, red onion, tomato and cucumber - all tossed in balsamic vinegar and French dressing. I reheated (baked) the fishcakes in the oven for about 15 minutes prior to serving - and then served them with the salad to a table surrounded by very hungry people.
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