Fishcakes with tartare sauce

Author: HFG staff

Photographer: HFG staff

Make a quick, easy and high-protein midweek meal with these pea fishcakes and healthy tartare sauce!

Serves: 4

Time to make: 40 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

600g floury potatoes (eg agria), peeled and cut into chunks
500g hoki fillets
200g frozen peas
2 tablespoons plain flourall purpose flourX
2 teaspoons sunflower oil
120g bag salad leaves, to serve

For the tartare sauce
150g reduced-fat Greek yoghurt
2 teaspoons capers, chopped
2 tablespoons chopped fresh parsley
zest and juice ½ lemon
4 gherkins, chopped

Instructions

Stay Awake

1 Steam the potatoes for 15–20 min until tender. Drain thoroughly, tip into a large bowl, then mash until smooth.

2 Meanwhile, put the fish in a pan and cover with boiling water. Bring to the boil, cook for 1 min, then turn off the heat. Leave the fish in the pan for 5 min, then drain. Discard the skin, flake the fish and add to the mashed potatoes.

3 Tip the peas into a heatproof bowl and cover with freshly boiled water from the kettle. Leave for 2 min, then drain and add to the potato bowl. Mix well, season with freshly ground black pepper and shape into 8 fishcakes. Put the flour on a plate and use to lightly dust the fishcakes.

4 Heat the oil in 2 large non-stick frying pans over a medium-high heat, then fry the fishcakes for 3–4 min on each side until golden (or use 1 pan and cook in batches).

5 Mix all the tartare sauce ingredients together, then serve with the fishcakes and salad leaves.

Variations

TRY THESE FLAVOUR SWAPS NEXT TIME…

Use unsmoked white fish, such as snapper or tarakihi, instead of hoki. Replace the peas with 1 medium chopped red pepper and add 2 tablespoons hot curry powder to the fish and potato mixture in step 3.

Replace the hoki with salmon fillets, and add 2 tablespoons chopped fresh dill to the fish and potato mixture in step 3.

HFG tip

If you want to get ahead, make the fishcakes to the end of step 3, then wrap in clingfilm and freeze for up to 3 months. Thaw fully before continuing from step 4.

Nutrition Info (per serve)

Calories 313cal

Kilojoules 1310kJ

Protein 34.5g

Total fat 3.5g

–Saturated fat 0.9g

Carbohydrates 38.1g

–Sugars 6.2g

Dietary fibre 6.3g

Sodium 670mg

Calcium 111mg

Iron 1.8mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.