Categorized | Nutrition, Recipes

Food On Friday Vol. 19

While breakfast might be the most important meal of the day, dinner is often where a good day’s eating can go wrong. You get home feeling tired and hungry and that can result in dialling for takeaway or grabbing a nutritionally-bankrupt ready meal. This issue’s menu is quick to prepare, healthy and filling!

Salmon Fish Cakes – makes eight fishcakes/four servings


250 grams of cooked salmon – tinned is fine
250 grams of boiled potatoes (prepare the night before for speed)
1 tablespoon of lemon juice
2 tablespoons of mayonnaise
1 free range egg
100 grams of wholemeal breadcrumbs
4 tablespoons of extra virgin olive oil
2 tablespoons of finely chopped parsley – dried or fresh as available


Mash the potatoes and stir in the salmon. Make sure the mixture is smooth and free of lumps. Add the lemon juice, parsley and mayonnaise and stir again. Split the mixture into eight and shape into evenly-sized patties. Break the egg and whisk it in a bowl. Brush the egg over the fishcakes and then coat in the breadcrumbs. Leave the fishcakes in the fridge for 10 minutes to firm up. You can also make this dish the day before for the ultimate in healthy but quick to prepare meals.

Heat the oil and then cook the fishcakes over a medium heat until they are golden brown. Serve with a large mixed salad. If you have any left over, these fishcakes make a great lunchbox treat the following day.

Nutritional values per serving (two fishcakes)

Calories 405, Protein 16 grams, Carbohydrates 30  grams, Fibre 1.5 grams, Fat 25 grams

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