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Quick Meal

Tiempo de Prep:
Tiempo para Cocinar:
Raciónes: 4
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Ingredientes

Cost per serving $0.19 view details
  • Fish...either...small pieces tail end of cod/haddock/smoked haddock or go mad, open a tin of tuna chunks in brine, drain it and use this
  • Leftover mashed potatoes (about one and a half portions worth of)
  • 1 tbsp fresh parsley, chopped
  • 1 teaspoon dried fish stock powder (if you have it in)
  • 1 large free range egg beaten
  • Stale bread or a stale bread roll (not green mould stale!!) I used a hardening ciabatta roll, to make breadcrumbs
  • Sunflower or vegetable oil for frying

Direcciones

  1. If your fish is fresh (not tinned) then cook this first. I usually zap mine in the microwave on a plate covered in clingfilm for about a minute and a half, depending on the size of your fish and power behind your microwave you might need longer. Alternatively poach your fish in milk until cooked.
  2. Make some breadcrumbs by blitzing the stale bread in a food processor until quite fine. Leave this in a dish. Beat the egg and leave this in a dish too.
  3. Once cooked, flake the fish into the potato, take out any bones as you go, add the chopped parsley and a teaspoon of the dried fish stock powder at the same time. and mix through with a fork, do not over mix as you want to see and taste the chunks of fish.
  4. Flour your work surface and take portions of the potato mix and make into round shapes. Use a ring mold to help you get them the same size if you like.
  5. Dip each 'cake' into the beaten egg and then the breadcrumbs. Leave to rest on a plate while you heat about an inch of oil in a frying pan.
  6. Carefully lower each fish cake into the oil and fry over a moderate heat for about 3 minutes each side, the frying time depends on how deep your fish cakes are. Once cooked drain on kitchen paper. If frying in batches keep warm in a moderate oven. Serve with ketchup and tartar sauce and whatever else takes your fancy!

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Nutrition Facts

Amount Per Serving %DV
Serving Size 75g
Recipe makes 4 servings
Calories 122  
Calories from Fat 37 30%
Total Fat 4.09g 5%
Saturated Fat 0.51g 2%
Trans Fat 0.0g  
Cholesterol 9mg 3%
Sodium 123mg 5%
Potassium 243mg 7%
Total Carbs 16.07g 4%
Dietary Fiber 1.3g 4%
Sugars 0.73g 0%
Protein 5.31g 8%
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