Tuna and Spring Onion Fish Cakes

For five people (quantities for 10 are given below)

350g potatoes, peeled
2 x 200g tins of tuna, drained
300g cooked salmon, flaked (drained, if tinned)
125g onion, finely chopped
4-5 spring onions, chopped
¼ tsp ground cinnamon
½ tsp prepared English mustard
salt and pepper
50g flour
1 medium-sized egg, beaten well with a fork
50-75g breadcrumbs*
vegetable oil for shallow frying
Mixed salad, to serve
Crusty bread, to serve

*If you can't find fresh white breadcrumbs to buy, you can make them. For this recipe, take about 150g of white bread, remove the crusts and bake the bread in a 150C/300F/Gas mark 2 oven for about 10 minutes or until the bread is dry. Whiz it in a food processor to crumbs. Use right away or store them in an airtight container.

Method

1. Boil and mash the potatoes. Using two forks, tear apart the tuna and salmon into small pieces. Stir the fish into the mashed potatoes with the chopped onion, spring onion, cinnamon and mustard. Season with salt and pepper.
2. Shape the potato mixture into balls, each about 100g (making 2 per person). Slightly flatten each ball and let them to get cold (or lightly cover and chill).
3. When ready to cook the fish cakes, dip them, one at a time, into the flour, then into the beaten egg, followed by the breadcrumbs.
4. Heat enough oil in a frying pan or shallow saucepan, over medium heat, to shallow-fry the fish cakes, and fry until they are golden on both sides. Drain them on absorbent paper and serve, if wished, with a green or mixed salad.

Each serving provides:
Kcal: 591
Protein: 64.5g
Fat: 15.1g (of which saturated fat: 2.9g)
Carbohydrate: 48.9g (of which sugars: 4.9g)
Fibre: 2.7g

Nutrition Points:

a) This recipe is high in vitamin B12.
b) This recipe has a medium amount of salt.
c) This dish is low in saturated fat.

Serving Suggestion:

a) As a light meal, serve the fish cakes with new potatoes and the fresh green salad or mixed salad.

For ten people

700g potatoes, peeled
4 x 200g tins of tuna, drained
600g cooked salmon, flaked (drained, if tinned)
250g onion, finely chopped
8-10 spring onions, chopped
½ tsp ground cinnamon
1 tsp prepared English mustard
salt and pepper
100g flour
2 medium-sized eggs, beaten well with a fork
100 -125g breadcrumbs*
vegetable oil for shallow frying
Mixed salad, to serve
Crusty bread, to serve

*If you can't find fresh white breadcrumbs to buy, you can make them. For this recipe, take about 300g of white bread, remove the crusts and bake the bread in a 150C/300F/Gas mark 2 oven for about 10 minutes or until the bread is dry. Whiz it in a food processor to crumbs. Use right away or store them in an airtight container.

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