Healthy swap: fish & chips for cod fishcakes & potato wedges
Sensible swap...
Swap calorie fuelled fish and chips for spicy cod fish cakes and homemade potato wedges.
Ingredients - to serve 4:
• 600g floury potatoes - peeled, steamed and cut into chunks
• 500g unsmoked white fish such as cod or coley
• 2 tbsp plain flour
• 1 medium red pepper - chopped
• 2 tbsp hot curry powder - optional
• 600g floury potatoes - peeled, steamed and cut into chunks
• 500g unsmoked white fish such as cod or coley
• 2 tbsp plain flour
• 1 medium red pepper - chopped
• 2 tbsp hot curry powder - optional
What to do:
• Steam the potatoes for 15-20 minutes until they resemble a tender texture.
• Drain and mash the steamed potatoes until a smooth consistency is created.
• Pop the cod - or unsmoked white fish of your choice - into a pan and cover with boiling water.
• Bring to the boil and cook for 1 minute before turning off the heat - leave the fish in the pan for a further 5 minutes - and draining. Any skin should now be discarded and the fish flaked.
• Transfer the flaked fish into the bowl of mashed potato and add the chopped red pepper and 2 tbsp of hot curry powder - herbs and spices may be used as an alternative. Mix well and season with freshly ground black pepper.
• Shape the mixture into 8 fish cakes and dust lightly with flour.
• Transfer the shaped fish cakes onto a baking tray spritzed with frylight and pop in the oven to cook for 20 minutes or until golden brown - turning after 10 minutes to ensure that both sides are evenly cooked.
• Serve with homemade potato wedges and enjoy!
• Steam the potatoes for 15-20 minutes until they resemble a tender texture.
• Drain and mash the steamed potatoes until a smooth consistency is created.
• Pop the cod - or unsmoked white fish of your choice - into a pan and cover with boiling water.
• Bring to the boil and cook for 1 minute before turning off the heat - leave the fish in the pan for a further 5 minutes - and draining. Any skin should now be discarded and the fish flaked.
• Transfer the flaked fish into the bowl of mashed potato and add the chopped red pepper and 2 tbsp of hot curry powder - herbs and spices may be used as an alternative. Mix well and season with freshly ground black pepper.
• Shape the mixture into 8 fish cakes and dust lightly with flour.
• Transfer the shaped fish cakes onto a baking tray spritzed with frylight and pop in the oven to cook for 20 minutes or until golden brown - turning after 10 minutes to ensure that both sides are evenly cooked.
• Serve with homemade potato wedges and enjoy!
Top tip: experiment with alternative ingredients in order to create a dish that compliments your taste buds. Using smoked haddock or salmon fillets instead of cod or coley, peas as opposed to red pepper and herbs as a tasty alternative to hot curry powder will each create a healthy variation of this delicious dish.
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