TINNED FISH CAKES | MUNCHWIZE DIETITIANS CAPE TOWN
As a dietitian we should be practicing what we preach. Fatty fish, such as salmon,are a great source of omega 3, but are not really the best choice on a budget. Pilchards are also packed with omega 3 and fit into a tight budget, but we must confess we have been put off a bit previously by this very fishy tinned fish.
So we decided to test them out as we often advise this as an option for clients.
We found a recipe for fish cakes using pilchards and adapted it slightly. We are surprised to say, they were delicious and not the cat food fish we were expecting.
The verdict: pilchards can be used as a source of omega 3 in your diet if you are in a budget. Just find a great recipe and you can include this into your weekly meals.
- 2 potatoes, peeled and cut into chunks
- 2 x 170g cans Shredded Tuna/pilchards/sardines/salmon, well drained
- 2 eggs, lightly beaten
- 1 small onion, finely chopped
- 30ml (2 Tbsp) chopped fresh parsley
- milled black pepper
- canola oil for frying
- lemon wedges for squeezing
- 125ml (½ cup) fat-free smooth cottage cheese
- 45ml (3 Tbsp) low-fat mayonnaise/Trim
- 1 hard-boiled egg, finely chopped
- 5ml (1 tsp) English mustard
- 5ml (1 tsp) chopped fresh parsley
- 5ml (1 tsp) snipped chives
- 15ml (1 Tbsp) chopped
- Tartare Sauce: Mix all the ingredients together in a bowl. Cover and chill.
- Cook the potatoes in boiling water until soft. Drain well and mash. Mix in the tuna, eggs, onion and parsley, and season with pepper. Form the mixture into eight patties.
- Heat a non-stick pan and add a dash of oil. Cook the patties until golden brown, flip and cook the other side.
- Arrange the fish cakes on serving plates or one large platter. Serve with a lovely big salad (click here for options), tartare sauce and lemon wedges for squeezing.
Munchwize Registered Dietitians are based in Claremont, Cape Town.
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