Deep Sea Fishcakes

fishcake

I am pretty sure a lot of you have a very similar challenge to me when it comes to going to fitness classes in the evening.  Tuesday evenings are always dedicated to my 90 minute Ashtanga Yoga practice.  It starts at 7pm and finishes at 8:30pm.  Then, Andrew demands 15 minutes in the steam room and sauna (some say getting wet after yoga practice is against the rules…we are not going to argue about that here, perhaps another article).  That means we do not usually leave the health club until 9pm.

To keep the health regime going, after all, that is the reason why we practice yoga – we do not want to be sitting down to dinner at 9:30pm.  Instead, we have a relatively light meal at 6pm so that we give our stomachs a chance to digest the meal before yoga. 

I have tried a few ideas over the years, however, fishcakes with salad is by far Andrew’s favourite.  I have tried a recipe for haddock fishcakes in the past, but I generally find haddock has quite a strong fishy smell and taste.  After a number of trials, I think I have found the ‘almost’ perfect recipe (I put almost in quotation marks as one must be modest about one’s opinion!). 

This recipe contains two types of deep sea fish: cod (or haddock) and salmon.  I am not going to make this recipe into a university dissertation, nevertheless, here is a brief summary of the many health benefits of bringing fish into our diet.

Cod 

We are lucky that cod  is generally available throughout the year and it is a wonderful substitute to meat due to the high protein.  Cod is packed with blood-thinning omega 3 fatty acids, vitamin B12 and vitamin B6.  Studies show that having 2 servings of omega 3 rich fish per week can lower triglycerides – a very complicated noun here – an important measure of heart health.  In simple terms, triglycerides are a type of fat in our bloodstream.  As we know our body converts any food into calories and those calories that we do not need to use right away will then convert into triglycerides.  At the right level, triglycerides will provide us with good energy.  However, high levels of triglycerides will increase the risk of cardiovascular disease. 

Salmon 

The benefits of eating salmon regularly are well known to most of us.  Some people regard salmon as a very good source of brain food.  This is because salmon is an anadromous fish; they are born in fresh water then spend a large proportion of their lives navigating the open sea, eventually swimming back to their birthplace to breed.  This amazing ability of finding and returning to their birthplace is thought to be attributed to their strong memory of smell.  Therefore, some people believe salmon have very good memory and hence, salmon is a good source of brain food!

Similar to cod, salmon is high in protein, vitamin B12 and omega 3 fatty acid. 

This recipe will serve 3.

Ingredients:-

290g skinned cod
290g skinned salmon 

A small handful of parsley, discard the stems and chopped
1 bay leaf 
1 tsp chopped chives
Flour for shaping the fishcakes
85g breadcrumbs 
1 egg
2 potatoes, I use baking potatoes

Method:-

  1. Prepare a baking tray by lining with foil or baking paper.
  2. Preheat the to 180℃ (365℉).
  3. Season the fish with salt and pepper in advance. 
  4. Lay the fish and bay leaf in a pan with shallow water, cover and bring the water to boil and then lower the heat and simmer for 5 minutes.  Remove the fish and let it drain. 
  5. Peel and slice the potatoes into a thickness of 1cm and boil with salt water for 10 minutes or until tender.  Drain and return the potatoes to the saucepan and let them dry for a moment.  Once dry, mash the potatoes with a fork and stir occasionally so that the potato mash is not sticky. 
  6. Mix the chopped chives and parsley with the mash (you can season at this stage if you prefer not to put salt in the water as recommended in step 5). 
  7. Dry the fish, flake it into big chunks and mix with the mash, taking care not to break up the fish too much.  
  8. Beat the egg in a bowl and spread the breadcrumbs on another large plate.  
  9. Shape the fishcake mixture into your preferred size. I usually shape them to palm size and about 2.5cm thick.  
  10. Dip each fishcake into the egg and then cover with the breadcrumbs.  Make sure they are completely covered by breadcrumbs.  
  11. Place the fishcakes on the baking tray and bake for 20 minutes or until nicely golden brown.
  12. I usually finish off by putting them under the grill for the last 10 minutes to get the golden finish. 
  13. Serve with salad and sauce of your choice.  Some prefer mayo, but we like to serve ours in sugar free Teriyaki sauce.  
Step 6

Step 6

Step 10

Step 10

Details of how to make homemade breadcrumbs and sugar free teriyaki sauce coming soon.   

PS I would recommend that you buy cod and salmon from sustainable sources and choose wild salmon instead of farm salmon if possible.  

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