What are fish cakes?
I’ve always had a bit of a strange relationship with fish cakes, they can be so good, but they can also be so disappointing! When I think of a fish cake I think of the cheap, flat, round disks of fishy potato from the fish and chip shop that we often visited when I was a child. They really were not great, but they were cheap. Since then, I’ve had some pretty good fish cakes, real flakes of fish with fresh herbs, crunchy coatings and much less potato. Some more unhealthy fish cakes have included creamy or cheesy sauces which are just divine. I wanted to come up with a seriously tasty fish cake recipe without compromising on health or quality. This was the result. 4 fish cakes at 140kcal each.
Do you have a diet restriction?
These fish cakes are:
- Nut Free
- Dairy Free
Not the most inclusive recipe, admittedly!
Step 1: Prepare the ingredients
To start with, we do still need a little potato to help our fish cakes stick together, if your having issues getting your cakes to stick together later in the recipe you can add a little more potato to help but I’ve tried to add as little as possible without them falling apart. Boil up 220g of potato that has been cut into small chunks and leave to cool completely.
Step 2: Bake the Cod
Whilst your potato is cooking, you also need to bake your Cod. Line a baking tray with foil, place your cod fillet on one side and fold the foil over the top of the cod. fold the edges of the foil over to seal the cod into a parcel. Bake for 15 minutes in an oven preheated to 200° c. When cooked, let cool along with the potato.
The three main white fish you can get here in supermarkets in England tend to be Cod, Haddock and Basa which is also sometimes just called white fish. Haddock is by far the nicest option, a choice I would make for most recipes however, Haddock doesn’t flake up very well and tends to remain in decent sized chunks which is gorgeous for battered fish fillets but not so great for Fish cakes. Its also the most expensive option. Basa, is the cheapest fish however in my opinion it lacks taste and the texture is so flaky it can even come across as slightly mushy unless overcooked. Cod is reasonably priced, just as tasty as haddock and flakes just the perfect amount for a fish cake.
Step 3: Mix your ingredients
When your fish and potato have cooled enough to touch place the potato into a bowl and mash roughly. Add in your fish and mix well. The mashed potato should blend with the fish and form a sticky mouldable mixture. Add in 1 tablespoon of freshly chopped parsley, the zest of half a lemon along with a good squeeze of the juice. Add 1/8 tsp of salt and 1/8 a tsp of pepper and mix it all together.
Step 4: Form the fish cakes
In a bowl, beat 1 egg and in another bowl add 40g of breadcrumbs. Mould 1/4 of your fish cake mixture into a round patty shape. dip it into the egg on both sides and then into the breadcrumbs. Repeat if needed before placing on a lined baking tray. Repeat for the other 3 fish cakes. Bake at 200° c turning the fishcakes half way for 30 minutes or until the breadcrumbs are crispy and golden.
Can I Reheat these fish cakes?
You cannot reheat these fish cakes due to the way they are made. The fish is baked before being moulded into a fish cake and baked again. This means that the cod in this recipe has already been reheated and its not advisable to reheat cooked food more than once.
Can I freeze these fish cakes
You could form these fish cakes and freeze them before cooking. Use squares of baking paper cut to size to keep each fish cake separate and freeze in a sealed container.
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Fish Cake Recipe With Cod and Parsley
Ingredients
- 220 g raw peeled potato
- 260 g cod
- 1-2 tbsp fresh parsley
- ½ lemon zest and juice
- ½ tsp salt
- ½ tsp pepper
- 1 egg
- 25 g golden breadcrumbs
Instructions
- Cut potato into small pieces and boil. Once soft, drain and leave to cool. Preheat your oven to 200c for the fish.
- Cut a piece of tin foil twice the size of the fish and place the fish on one half of the foil on a baking tray and fold the foil over to create a parcel. Cook for 10-15 minutes. Leave to cool along with the potato.
- Mash the cooled potato in a bowl and add the fish and seasonings.
- Add 1 egg to a bowl and put 25g of golden breadcrumbs onto a plate.
- Mould ¼ of the fish mixture into a patty shape, dip into the egg and then into the bread crumbs, coat well and place onto a lined baking tray. Repeat to make 4 fish cakes.
- Bake for 30 minutes turning half way.
