Tuesday, October 6, 2009
A low-fat supper dish with a great smoked fish flavour.
Preparation and cooking times
Prep 25 35 mins
Cook 8 mins
Low-fat, Super healthy
250g potatoes , such as King edward, peeled (halved if large)
300g smoked haddock
100g button mushrooms , thinly sliced
1 tbsp chopped fresh parsley
1-2 tbsp plain flour
2-3 tbsp sunflower oil
4 medium eggs
cooked frozen peas , to serve
1. Put the potatoes into a pan of boiling water and boil for 10 minutes until tender but still firm. Lay the haddock flesh side down on top of the potatoes in the pan, cover and simmer gently for 4-5 minutes or until just cooked. Remove the fish and roughly flake the flesh, discarding the skin and bones. Drain and roughly mash the potatoes, and season.
2. Dry-fry the mushrooms in a non-stick pan until golden. In a bowl mix the mash, mushrooms, fish and parsley. Leave to cool.
3. With floured hands, shape the mixture into four fish cakes. Heat the oil in a non-stick pan and fry gently for 6-8 minutes until cooked through and golden, turning once during frying. At the same time, poach the eggs. Top the fish cakes with the eggs and serve with cooked peas.
Nutrition per serving
247 kcalories, protein 23g, carbohydrate 14g, fat 12 g, saturated fat 2g, fibre 1g, salt 1.64 g
Recipe from Good Food magazine, February 2002.
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