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.
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.