Haddock and Parsley Fish Cakes Recipe

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Haddock and Parsley Fish Cakes
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Ingredients
17
Count
Nutrition
621
Calories
Total time
50
Minutes
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Ingredients:

  • 500 g potatoes
  • 300 g haddock
  • 300 ml milk
  • 4 tbsp parsley
  • 4 tbsp capers
  • 2 eggs
  • 15 g butter
  • 4 tbsp flour
  • oil
  • 6 tbsp mayonnaise
  • 6 tbsp yoghurt
  • 360 g spinach

Directions:

  1. Preheat the oven to 190C/170C Fan/Gas 5. Boil the potatoes until tender. Drain.
  2. Put all the fish in a large pan with the milk. Cover, heat until just simmering, then poach for 5 minutes. Drain, reserving the milk. Skin and flake the fish, and remove any bones.
  3. Mash the potatoes with 2 tbsp of the reserved milk. Mix with the fish and half the lemon zest, parsley, spring onions and capers. Season with pepper and leave to cool.
  4. Shape into 8 cakes about 2 cm thick. Put on a plate lined with clingfilm and chill for 20-25 minutes.
  5. Beat the egg with the melted butter and put in a shallow dish. Put the breadcrumbs and the flour into two separate shallow dishes. Dip the fish cakes on all sides in flour, then egg, then breadcrumbs. Put on a baking tray and spritz lightly with spray oil. Bake for 15-20 minutes.
  6. Mix the mayonnaise and yoghurt with the tomatoes and remaining zest, spring onions, parsley and capers.
  7. Put the spinach in a large frying pan with 1tbsp water and cook, stirring, until it wilts. Drain, then serve with the fish cakes and sauce.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 620.93 Kcal (2600 kJ)
Calories from fat 215.69 Kcal
% Daily Value*
Total Fat 23.97g 37%
Cholesterol 198.4mg 66%
Sodium 1592.92mg 66%
Potassium 1744.28mg 37%
Total Carbs 52.56g 18%
Sugars 11.2g 45%
Dietary Fiber 8.34g 33%
Protein 44.19g 88%
Vitamin C 44mg 73%
Vitamin A 1.3mg 43%
Iron 6.9mg 38%
Calcium 346mg 35%
Amount Per 100 g
Calories 102.38 Kcal (429 kJ)
Calories from fat 35.56 Kcal
% Daily Value*
Total Fat 3.95g 37%
Cholesterol 32.71mg 66%
Sodium 262.63mg 66%
Potassium 287.59mg 37%
Total Carbs 8.67g 18%
Sugars 1.85g 45%
Dietary Fiber 1.37g 33%
Protein 7.29g 88%
Vitamin C 7.3mg 73%
Vitamin A 0.2mg 43%
Iron 1.1mg 38%
Calcium 57mg 35%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 13.6
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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