Having your fishcake and eating it
Fishcakes were never meant to be healthy — or so says my editor.
And I know, I know, she’s right!
But when your fishcake is sandwiched into a hot cross bun with lashings of mayo and a side of mac ’n’ cheese, some damage limitation might come in handy. This is especially true if you’ve already had Mini Eggs for breakfast. There’s something about the seasonality of chocolate eggs that makes it so hard to say no. We have to have them now because they’ll be gone soon and THEN what will we do? It’s marketing genius, but, oh my god, is it tough on your favourite pair of skinny jeans.
Anyway, this recipe proves that they CAN be healthy and still delicious, I promise. If you want a super low-carb version, look up the five-spiced salmon burger recipe I gave you a few weeks ago. That would be great in a hot cross bun too, but this one gives you a more classic potato-based version. Using sweet potatoes increases the fibre content and beta carotene content as well. I’ve replaced the white potato from last year with cauliflower, which lightens up the carbs and is super-tasty as well as really heart healthy. If you do have the mayo, then go for Waitrose Organic or Waitrose Olive Oil Mayo — both at Supermart and way better than regular versions made from GMO oils.
With one week to go, you have time to experiment with these over the weekend. They freeze really well so make them now and then put your feet up on Good Friday!
Healthy Sweet Potato Fishcakes (serves 4)
• 2 sweet potatoes, cut into chunks
• 250g/8oz cauliflower, cut into florets
• ½ tsp salt
• 500g/1lb white fish fillets
• 1 red chilli, finely chopped (optional)
• 2 tbs chopped fresh cilantro
• 100g/3.5oz polenta (dried)
• Canola or olive oil cooking spray
• A crisp green salad, to serve
1. Place the potatoes in a pan of cold water, salted. Bring to the boil and simmer for 15 minutes, until tender. Steam the cauliflower above until tender. Drain, mash into a chunky mash, and set aside to cool.
2. Meanwhile, put the fish fillets in a saucepan and cover with cold water. Bring to the boil, then turn off the heat and leave to cook for 6 to 8 minutes.
3. Remove the fish fillets from the water, drain and flake into the mashed potato. Stir 1 red chilli (optional) and 2tbs chopped fresh cilantro into the mixture, then adjust the seasoning to taste.
4. Shape the mixture into 8-10 balls, flatten them slightly and chill until ready to cook.
5. Place the polenta on a plate and roll the fishcakes in it, to coat. Spray your pan and fry the fishcakes for 4-5 minutes each side, until golden and piping hot.
The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details: www.natural.bm, 236-7511 or, Facebook, Natural Nutrition Bermuda
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