These fish cakes also work well with salmon, are a great way to get children to eat fish and have the added bonus of being packed with vegetables. The raw or cooked fishcakes keep well in the fridge for up to 2 days and they also freeze well. If you don’t have mint to hand for the dip, try chopped tomatoes, grated carrot or cucumber instead. They are also great served with baked beans. The fishcakes can also be sprayed with a little oil and oven-baked at 180°C/350°F/Gas mark 4 for about 15 minutes.
Typical nutritional content (per portion)
For the fishcakes:
225g (8oz) mixed frozen vegetables (such as sweetcorn and peas)
400g (14oz) firm white fish fillets (such as hake, haddock, sustainable cod, whiting or coley)
300ml (½ pint) low fat milk
450g (1lb) leftover mashed potatoes
1 bunch of spring onions, trimmed and thinly sliced
4 tablespoons plain flour
2 eggs, beaten
225g (8oz) breadcrumbs (ideally brown)
2 tablespoons sunflower oil
For the minty yoghurt dip:
150g (5oz) natural yoghurt
1 tablespoon fresh mint, finely chopped
freshly ground black pepper
Cook the frozen vegetables in a pan of water for 2 – 3 minutes over a medium heat (or according to the packet instructions). Drain well.
Place the fish in a large pan with the milk, cover and bring to the boil. Remove from the heat and leave the fish for 3 – 4 minutes to finish cooking, then transfer to a plate and break it up, discarding any skin and bones.
Mix the mashed potatoes in a bowl with the vegetables and spring onions, then gently fold in the fish and season with pepper. Using a tablespoon or a small ice-cream scoop, if you have one, shape the fishcake mixture into 18 even-sized balls, then shape into patties. Dust the in the flour, then dip them in the beaten egg and coat in the breadcrumbs.
Heat the oil in a large heavy-based frying pan and cook the fish cakes in batches for about 4 – 5 minutes on each side, until crisp and golden. Drain on kitchen paper and keep warm while you cook the remainder.
To make the minty yoghurt dip, just mix the yoghurt in a bowl with the mint. Season to taste with pepper.
Put the fish cakes on plates with small bowls of the dip to serve.