Luis' Mackerel Fishcakes

For five people (quantities for ten are given below)

5 mackerel fillets (each about 100g)
vegetable oil for greasing
500g potatoes
250g tofu, drained
1-2 tbsp tahini (sesame paste)*
20g (4 tbsp) sesame seeds
½ tsp dried mixed herbs
salt and ground pepper
fresh mixed salad, to serve

* Use tahini at room temperature and store it, covered, the same way.

Method

1. Heat the oven to 200C/400F/gas 6.
2. Make sure any small bones are removed from the mackerel fillets. You’re likely to find a few small ones lurking around the thick part of the fillets. Place them on a lightly oiled baking tray.
3. When the oven is hot, place the oven tray on the top shelf and cook for 8-10 minutes until the flesh is just firm to the touch but not dry. Remove them from the oven and let the fillets cool.
4. Meanwhile, peel and chop the potatoes, and put them on to boil until just tender.
5. Mash the potatoes. Break up the fish into small pieces and crumble or chop the tofu into small pieces. Mix these with the mashed potatoes along with tahini, mixed herbs and salt and pepper to taste.
6. Shape the mixture into burger-like shapes, one per person, and coat the fish cakes with sesame seeds.
7. Place the fishcakes on a lightly-oiled oven tray, and bake on the top shelf of the hot oven until they are golden brown. Serve them warm with a mixed salad.

Each serving provides:
Kcal: 540
Protein: 32.3g
Fat: 35.2g (of which saturated fat: 4.8g)
Carbohydrate: 23.5g (of which sugars: 2.3g)
Fibre: 4.1g

Nutrition Points:

a) This dish is high in calcium.
b) This recipe is a rich source of vitamin B12 and of vitamin D.

Serving Suggestion:

a) Try adding a little chilli sauce to the mashed potato mixture for a spicy kick.

For ten people

10 mackerel fillets (each about 100g)
vegetable oil for greasing
1kg potatoes
500g tofu, drained
2-4 tbsp tahini (sesame paste)*
40g (8 tbsp) sesame seeds
1 tsp dried mixed herbs
salt and ground pepper
fresh mixed salad, to serve

* Use tahini at room temperature and store it, covered, the same way.

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