Mackerel Fish Cakes | Rob Hobson | Minimum Budget & Time Series скачать в хорошем качестве

Mackerel Fish Cakes | Rob Hobson | Minimum Budget & Time Series

Makes 8 Canned fish is a cheap way to get good quality protein into your diet. Tinned oily fish also contain a good source of B12, B6, magnesium and iron as well as omega 3 fatty acids. These fish are also one of the few dietary sources of vitamin d and some such as salmon also contain calcium which makes them a great boost for bone health. Tinned mackerel is versatile and can be used straight in a salad or added to pasta sauces and in this recipe, mashed potato to make fishcakes. Ingredients: 400g tin mackerel, drained 300g cold mashed potato 2 spring onions, thinly sliced 1 clove garlic, minced Pinch chilli flakes Handful parsley, chopped 1 egg 60g fresh breadcrumbs Method: 1. Place the mackerel into a large bowl and gently squash with a fork. Add the potato, spring onions, garlic, chilli flakes and parsley. Season with salt and pepper. Combine well with a fork, without over-mashing so you have a few chunky bits. 2. Using your hands, shape into 8 even-sized patties. Dust them with flour. 3. Whisk the egg with two tablespoons of water and place the breadcrumbs into a flat bowl. Dip each patty in the egg and cover with breadcrumbs. Place on to a plate, cover and refrigerate until needed. 4. When ready to cook, heat a little oil in a non-stick frying pan set over a medium heat. Cook the fish cakes for 4 minutes each side until golden. 5. Serves with lemon wedges and salad. Check out our livegood channel for plenty more delicious recipes and free tips on how to live your very best life. Health without the hype. Give us a like and a follow on Instagram:   / livegoodrewards