Fishcakes with Veggies

There are so many benefits from this dish alone. With coriander being packed with Vitamin C, calcium, phosphorous and iron, carrots with Vitamin A and let’s not mention the addition of fish (duh, it is FISH CAKES) and eggs – there’s a lot of goodness in this one dish and it’s perfect for the entire family – young and old! Many people make the shaped and crumbed fish cakes, but these are much easier and quicker to make. The grated carrots add a lovely, sweet flavour, which the kids enjoy. You can add any fresh or even dried herbs to the mixture.

This Recipe:

• Makes 25
• Takes 45 minutes
• Is Kid friendly/ Dairy free

Ingredients

• 1 x 410 g tin pilchards in tomato sauce
• 45 ml (3 tbsp) water
• 1 small onion, grated
• 2 carrots, coarsely grated
• 60 ml (¼ cup) cake flour
• 2 eggs, beaten
• 125 ml (½ cup) oats
• 60 ml (¼ cup) chutney or tomato sauce
• 60 ml (¼ cup) chopped fresh herbs, such as Italian parsley and coriander
• 5 ml (1 tsp) ground coriander
• 15 ml (1 tbsp) lemon juice
• salt and pepper
• 30 ml (2 tbsp) olive or avocado oil for frying

Method

1. Place the fish, with the sauce, in a large mixing bowl and break up into smaller pieces with a fork.
2. Rinse out the tin with the water and add to the fish with the remaining ingredients, except the oil. Mix well – it is quite a runny batter. Season to taste.
3. Heat a thin layer of oil in a large frying pan over medium heat. Fry spoonfuls of the batter for 3-5 minutes on one side. Turn over and fry for a few more minutes or until golden brown and cooked.
4. Drain on paper towel and repeat with the rest of the mixture and oil, if necessary. Keep fishcakes warm, while you make the rest.
5. Serve with a salad or veggies of your choice. Avocado slices are also delicious with the fishcakes If there are any leftovers, they are perfect for a lunch box the next day.

Tip

1. Substitute the same quantity of fish for any other tinned fish, such as tuna, sardines or middle cut mackerel. Use the liquid from the tin to make the batter runny enough, or add more chutney.

Credits

• Recipe By Helen Meyer
  • www.heleenmeyer.co.za
  • www.facebook.com/HeleenMeyerFood
  • www.twitter.com/heleenmeyer
• Photograph: Neville Lockhart
• Recipe Book: Make Five (Human & Rousseau)

This recipe is available in the Make Five recipe book which is available in most book stores, but also can be ordered on Helen’s website – click here.