Ingredients

  • 400 g skinless smoked haddock
  • 200 ml semi-skimmed milk
  • 1 bay leaf
  • 300 g maris piper potatoes, peeled and cut into 2cm chunks
  • 100 g peas, fresh or frozen
  • Zest of 1 lemon
  • 2 tbsp parsley, finely chopped
  • 2 rashers unsmoked reduced salt back bacon
  • 20 g flour
  • 1 medium egg, lightly beaten
  • 75 g fresh breadcrumbs
  • 2 tbsp olive oil by Sainsbury's
  • 175 g green beans, trimmed
  • 2 tbsp tartar sauce, to serve

Method

  1. 1

    Place the fish in a large, deep frying pan and pour in the milk. Add the bay leaf, bring to a boil, then reduce the heat and simmer gently for about 7 minutes until the fish is just cooked. Strain off the milk and set the fish to one side.

  2. 2

    Meanwhile, boil the potatoes in water for 15 minutes until tender, adding the peas for the final 3 minutes of cooking time. Drain well, then add them back into the pan and mash the potatoes and peas with a potato masher. Stir in the lemon zest and parsley.

  3. 3

    Fry the bacon over medium-high heat until crisp. Carefully flake the fish into large flakes. Add the fish and bacon to the mash. Leave until cool enough to handle, then form into 4 fish cakes.

  4. 4

    Dust each of them in the flour, then coat in egg, and finally cover in breadcrumbs. 

  5. 5

    Heat the olive oil in a frying pan over medium-low heat, and cook the fishcakes for about 3-4 minutes per side until golden and crisp.

  6. 6

    While the fishcakes are cooking, boil the green beans for about 5 minutes, until tender. Drain well.

  7. 7

    Serve the fishcakes with the green beans and tartar sauce. 

Nutritional Details

Each serving provides
  • Energy 1440kj 344kcal 17%
  • Fat 11.6g 17%
  • Saturates 2.2g 11%
  • Sugars 4.6g 5%
  • Salt 2.8g 47%

% of the Reference Intakes

Typical values per 100g: Energy 548kj/131kcal

Each serving provides

27.0g carbohydrate 5.0g fibre 30.5g protein

 
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