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Foodgeek: |
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Rating: |
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Servings: |
4 servings |
Prep. Time: |
2:00 |
Total Time: |
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Ingredients: |
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3 lg. Nestlé Shredded Wheat Biscuits
3 tbsp. light olive oil
3 spring onions, finely sliced
7-7/8 oz. fresh white fish fillets, skinned, boned and cut into 1 cm (1/2 in) diced (such as cod, hake or whiting)
1 egg, beaten
1 tbsp. chopped fresh flat-leaf parsley
1 tbsp. chopped fresh basil
1 tsp. Dijon mustard
7 oz. can pink salmon in brine, drained
7 oz. can tuna in spring water, drained
finely grated rind of 1/2 lemon
2 tbsp. reduced-calorie mayonnaise
2 tbsp. low fat natural yoghurt
2 tbsp. tomato ketchup
Freshly ground black pepper
1 egg white, beaten with 2 tbsp cold water
To serve:
Lightly dressed baby leaf salad
4-1/2 tbsp. steamed brown rice
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Directions:
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Using your hands, crush the Shredded Wheat Biscuits into a mixing bowl. Tip in the white fish, egg, herbs and mustard.
Heat a tablespoon of the oil in a small pan and sweat the spring onions for 2-3 minutes until soft but not coloured. Allow to cool.
Remove any skin and bones from the salmon and roughly flake before adding to the Shedded Wheat mixture with the tuna, lemon rind, and spring onions. Season to taste and mix well to combine.
Divide the fish mixture into four large or 8 small even-sized portions and then, using slightly wetted hands shape into patties. Arrange on a non-stick baking sheet and chill if time allows.
To make the dipping sauce, combine the mayonnaise in a bowl with the yoghurt and ketchup. Season to taste and stir until well blended.
Brush the fish cakes with the egg white mixture. Heat the remaining oil in a large frying pan and sauté the fishcakes over a low to moderate heat for 3-4 minutes on each side until nicely golden and heated right through. Drain on kitchen paper.
To serve, arrange the tuna & salmon fishcakes on warmed plates with a dollop of the tangy dipping sauce, salad and brown rice.
This dish provides 3 portions of Whole grain per serving
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