Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…

Fish Cakes

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Fish Cakes
Serves 4

Ingredients:

Cod Fillets x 250 g (or other white fish or tinned tuna)
Shallot Onions x 20 g
Gourmet Garden – Thai Herb and Spice Blend, 3/4 tsp (4 g)
Rapeseed oil x 1 Tablespoon /15gms
Potato x 200 g
Sweet potato x 200 g
Medium Free Range Egg x 1
Courgette (Zucchini) x 1

• Chop and boil the potato and sweet potato, let it cool. Grate the courgette (or use finely chopped greens such as celery, broccoli)
• Break up the cod into small pieces and mix it by hand with the other ingredients.
• If you wish to add the spices its best to do this at the end, adjusting for taste and leaving out if for children.
• Serve with a side salad of your choice – rocket and tomato with a lime juice dressing are a good combination.

Nutritional information:

Total/Per serving

Calories 812/203
Carbs 85/21
Fat 24/6
Protein 62/16
Sodium 354/89
Sugar 23/6

From my personal Nutrition notes:

These fish cakes are particularly suited to a family meal as most children love them. Using sweet potato as well as potato reduces the blood sugar impact of the potato. The fish and rapeseed oil are high in Omega 3 – great for maintaining skin, nerve, heart and brain health. Fish is a lean protein. Courgette or greens are high in fibre.

Author: EmmaNutrition

Emma Wight-Boycott MSc mBANT is a natural health expert with a passion for simplifying the science. Emma works with post natal mums, weekend runners and those with digestive issues to find the source of their health issues and rediscover their health mojo.

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