Oven Baked Fishcakes

These fishcakes have a much lower energy density and a considerably greater protein content than you’ll find in purchased fishcakes. This recipe exclusively uses prawns, however, you can also substitute or combine white fish. They are highly nutritious and being baked rather than fried, significantly reduces their energy content. Accompanied with a low energy dense dip (see HighSatiety diet dips), they make a highly filling snack or eat them as a main meal with sweet potato fries and vegetables. It’ll still be a low energy dense meal! This recipe makes 6 large fishcakes. Scale up the ingredients accordingly for more portions.

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Peel and chop the potatoes into cubes, then boil them in salted water for 20 minutes until tender. Dice the cabbage and add it to the pan of potatoes for the last 5 minutes of cooking. Flake the prawns into a large bowl with the thinly sliced spring onions. Drain and rinse the cooked potato and cabbage. Mash the potato, then add it to the bowl along with the cabbage, flour, chopped dill, mustard and remaining salt. Mix these ingredients well, then shape this mixture into six even-size patties. Chill the fishcakes in a refrigerator for 15 minutes. Break and beat an egg in a cup and spread the breadcrumbs out on a small plate. Brush the beaten egg over a fishcake before dipping it into the breadcrumbs, ensuring it is completely covered. Repeat this process for each of the fishcakes. Spray some light oil on a greaseproof-lined baking tray. Place the fishcakes on the tray, then cook for 30 minutes in an oven preheated to 200 °C, turning the fishcakes over at the midpoint. Serve hot or refrigerator for a firmer fishcake. Suggested servings: Two portions of 3 fishcakes