Prep time 45 minutes
Cook time 10 minutes
Total time 55 minutes
Ingredients
• 213g tin of wild salmon (165g drained)
• 140g cold mashed potatoes
• 1 tablespoon of chopped fresh chives
• 1 tablespoon chopped fresh parsley
• 1 teaspoon capers, drained and chopped
• 1 teaspoon Tabasco sauce
• salt and pepper
• 1 tablespoon plain flour
• 2 to 4 sprays of low-fat spray oil, such as Fry Light
• 213g tin of wild salmon (165g drained)
• 140g cold mashed potatoes
• 1 tablespoon of chopped fresh chives
• 1 tablespoon chopped fresh parsley
• 1 teaspoon capers, drained and chopped
• 1 teaspoon Tabasco sauce
• salt and pepper
• 1 tablespoon plain flour
• 2 to 4 sprays of low-fat spray oil, such as Fry Light
Note
Tasty and hearty home-made fish-cakes which are only 285 calories per portion of two fat fish-cakes, and are made with leftover mashed potato and store-cupboard tinned salmon. Packed with fresh herbs and a dash of Tabasco to add a spicy kick, these are perfect for anyone following a low-calorie diet such as the 5:2 diet (for fast days) and Weight Watchers.
Tasty and hearty home-made fish-cakes which are only 285 calories per portion of two fat fish-cakes, and are made with leftover mashed potato and store-cupboard tinned salmon. Packed with fresh herbs and a dash of Tabasco to add a spicy kick, these are perfect for anyone following a low-calorie diet such as the 5:2 diet (for fast days) and Weight Watchers.
Directions
Step 1
Mash the tinned salmon in a bowl, discarding the skin and bones if you wish.
Mash the tinned salmon in a bowl, discarding the skin and bones if you wish.
Step 2
Add the mashed potato, chopped herbs and capers to the salmon and mix thoroughly. Add the Tabasco, salt and pepper to taste, mix well again.
Add the mashed potato, chopped herbs and capers to the salmon and mix thoroughly. Add the Tabasco, salt and pepper to taste, mix well again.
Step 3
Roll the mixture on a lightly floured board into a sausage shape, and then wrap in cling-film and chill for at least 30 minutes in the freezer.
Roll the mixture on a lightly floured board into a sausage shape, and then wrap in cling-film and chill for at least 30 minutes in the freezer.
Step 4
When you are ready to cook the fish-cakes, take the mixture out of the freezer and cut into 4 cakes, or thinner ones if you wish, although thicker ones are best, as you will use less flour and oil. Dust each fish-cake in a little flour, so they are completely covered.
When you are ready to cook the fish-cakes, take the mixture out of the freezer and cut into 4 cakes, or thinner ones if you wish, although thicker ones are best, as you will use less flour and oil. Dust each fish-cake in a little flour, so they are completely covered.
Step 5
Spray the low-fat oil into a large non-stick frying pan that is big enough to take all of the fish-cakes on one layer and heat over a medium heat.
Spray the low-fat oil into a large non-stick frying pan that is big enough to take all of the fish-cakes on one layer and heat over a medium heat.
Step 6
Cook the fish-cakes over a low heat turning carefully every few minutes, until they are golden brown and warm right through.
Cook the fish-cakes over a low heat turning carefully every few minutes, until they are golden brown and warm right through.
Step 7
Serve immediately with fresh chopped herbs, a wedge of lemon and a salad of cucumber ribbons, or a green salad. (50g cucumber is only 5 calories)
Serve immediately with fresh chopped herbs, a wedge of lemon and a salad of cucumber ribbons, or a green salad. (50g cucumber is only 5 calories)
Step 8
Add 26 calories for a tablespoon of light tartare sauce.
Add 26 calories for a tablespoon of light tartare sauce.
source;
http://www.closeronline.co.uk/
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