Fun Fish Cakes
If you are short of Vitamin D, a great way to introduce it into your diet is through canned fish.
Oily fish, as well as being a great source of Vitamin D, is also rich in omega-3 which helps to maintain energy levels, build a strong immune system and even boost an individual’s concentration.
Serves 4
50 minutes to cook and prepare
Ingredients
200g potatoes, chopped, boiled & drained (or ready-made mash)
200g can tuna, drained
200g can prawns, drained
300g can green beans, drained and chopped into pea-sized pieces
200g petit pois, drained
knob of butter
splash of milk
2 medium sized eggs, hard-boiled & chopped (optional)
1 tbsp chopped fresh parsley
Fresh ground pepper
For the coating:
2 medium size eggs, beaten
150g fresh wholemeal breadcrumbs
For the accompaniment:
400g can Alphabetti and Numberetti pasta shapes
Method
- Preheat the grill to a moderate heat.
- Mash the potatoes with the butter and milk, add the chopped green beans and petit pois, mix well and season with black pepper.
- Add the fish, hard-boiled eggs and the parsley & mix well.
- Divide the mixture into 6 or 8 fun fish shapes. Place on a greased baking sheet & chill for at least 10 minutes until firm.
- Dip each fish shape into the beaten egg and coat with the breadcrumbs, chill for up to 1 hour, to firm.
- Grill for 5 minutes each side, or until golden brown & heated through.
- How to serve: Serve with alphabetti pasta shapes.
Nutritional Value per Serving
Calories: 256
Protein: 22.9g
Carbohydrate: 28.5g
Sugars: 5.7g
Fat: 6.44g
Saturated fat: 2g
Fibre: 4.3g
Recipe courtesy of Canned Food UK
Tagged in Recipes