Tuna and vegetable fish cakes

I’ve had a poorly boy this week. He has had a very bad case of chicken pox and although the spots are all dried up and healing now he has gone back into a very itchy stage. It is affecting his sleep and his appetite. So my mummy cooking skills have been put to the test.

Today we went to the zoo. Potentially a ridiculous idea as hubby was working…. 2 tired kids and a tired mummy. Thankfully it was the tonic we needed. Distraction for the kids with so much to see and plenty of fresh air. Arriving home I quite fancied collapsing on the sofa with a cuppa, until I realised it was almost tea time! My brain jumped to fish, oily fish in particular. We often make our own fish fingers, however this means veggies are on the side and I wanted to try and encourage the J boy to eat more. Like a blast from the past I remembered fish cakes. Soft, creamy and easy finger food. A perfect family meal.

Although there was a complete meltdown during dinner from a severely over-tired boy… he ate not just 1 but 2 fishcakes with baked beans. Now that is a RESULT. 

Miss K told me “Mummy can we have these tomorrow too please”. 

I’m not sure we will have them tomorrow too but they are definately going to be on the menu more often.

 

Dietitian UK: Tuna and Vegetables Fishcake1

Tuna and vegetable Fishcakes
Serves 4
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Prep Time
20 min
Cook Time
25 min
Prep Time
20 min
Cook Time
25 min
447 calories
24 g
152 g
8 g
66 g
2 g
382 g
182 g
3 g
0 g
5 g
Nutrition Facts
Serving Size
382g
Servings
4
Amount Per Serving
Calories 447
Calories from Fat 72
% Daily Value *
Total Fat 8g
12%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 152mg
51%
Sodium 182mg
8%
Total Carbohydrates 24g
8%
Dietary Fiber 3g
12%
Sugars 3g
Protein 66g
Vitamin A
74%
Vitamin C
22%
Calcium
11%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 frozen tuna steak
  2. 2 frozen white fish steaks
  3. 2 medium potatoes
  4. 1 large carrot
  5. 100g frozen peas
  6. 1 tsp English mustard
  7. 1 large handful mixed fresh herbs or 1 tsp dried herbs
  8. seasoning
Instructions
  1. Place the frozen fish steaks in the bottom of a large based saucepan.
  2. Peel and chop the carrot and potato, chop 1/2 inch pieces and place in the saucepan.
  3. Cover with 1 pint of water and bring to the boil.
  4. Simmer for 8 minutes.
  5. Add the frozen peas and cook for another 2-3 minutes until the vegetables are soft enough to mash.
  6. Drain 3/4 of the water away and remove the fish.
  7. Now mash the vegetables.
  8. Flake the fish with a fork and add it back to the pan, mix it all well.
  9. Add the mustard, herbs and any seasoning and mix.
  10. Prepare a baking tray, line with baking parchment or a silicone liner.
  11. Now take large spoonfuls of the mixture and shape into rounds, place onto the baking tray.
  12. Pop into the fridge to firm up. Mine were there for just 30 minutes and it worked fine. However you could make these ahead and leave them overnight or all day.
  13. Cook at Gas Mark 5 for 25 minutes.
Notes
  1. Serve with some form of vegetable or a nice salad.
beta
calories
447
fat
8g
protein
66g
carbs
24g
more
Dietitian UK http://www.dietitianuk.co.uk/

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