Baked Mackerel Fishcakes with Capers & Fresh Parsley
ingredients
Makes 4 fishcakes:
- 300g Potatoes
- 2 X 125g Tins mackerel in olive oil
- 20g Capers, roughly chopped
- 20g Fresh parsley, finely chopped
- Zest of 1 lemon (plus the juice to serve)
- 4 Tbsp Plain flour
- 1 Egg
- 50g Dried breadcrumbs
- Pinch salt and pepper
nutrition facts
Per average serving:
energy
2092 kJ / 497 kcal
25 %
fat
13 g
19 %
saturates
2.7 g
14 %
Sugars
3.3 g
4 %
salt
0.94 g
16 %
of an adult’s Reference intake (8400kj / 2000kcal). Typical values per 100g: Energy 268kJ/64kcal
method
- Put a large pan of water on to boil.
- Whilst the water is coming up to the boil, peel the potatoes and roughly chop into cubes.
- Once the water is boiling, add the potatoes to the pan and boil for around 10-15 mins until tender.
- Drain the potatoes, then add them to a medium-sized bowl and mash.
- Drain the tins of mackerel, flake the flesh, then add to the mashed potatoes, together with the chopped capers, parsley, lemon zest and pepper.
- Form the mix into 4 fish cakes, transfer onto a plate and place in the fridge to firm up for 10 minutes.
- Whilst the fishcakes are in the fridge, prepare the breadcrumb coating ingredients. Crack the egg into a small bowl, then gently beat. Then add the flour and breadcrumbs each to 2 further bowls.
- Once the 10 minutes is up, remove the fishcakes from the fridge. Place one fishcake in the flour first, then into the egg and finally into the breadcrumbs, Repeat this process with the remaining 3 fishcakes.
- Place the bread-crumbed fishcakes on a lined baking tray and place back into the fridge for 5-10 mins (this will help ensure the breadcrumb mixture sticks).
- Bake in the center of the oven for around 20 mins or until the middle of each fishcakes is piping hot and the coating has turned a lovely golden brown.
- Remove from the oven and serve with a generous squeeze of fresh lemon juice and a fresh side salad/vegetables of choice.
Important information
*Allergen information is compiled using data obtained from the manufacturer of products we have used. If you decide to use a different product there may be a different allergen declaration, so please check the labels of all the ingredients you purchase to make this recipe. This information is for guidance only.
Nutritional information has been compiled by Registered Nutritionists using an industry standard software system. Please bear in mind that the nutrition will change depending on the products that you use to make this recipe. This information is for guidance only.