Spicy tuna fish cakes

Spicy tuna fish cakes

This recipe uses cans of tuna, making it a brilliant storecupboard stand-by.

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High in protein2 of your 5 a day
  • Serves2
  • CourseMain meal
  • Prepare20 mins
  • Cook1 hr 15 mins
  • Total time1 hr 35 mins
  • PlusPreparation time 20 minutes + cooling

Ingredients

  • 2 Essential Large Potatoes
  • 1 tbsp Essential Olive Oil, plus extra for frying
  • 1 medium Essential Red Onion, chopped
  • 2 tsp Belazu Apricot Harissa
  • 1 unwaxed lemon, zested and cut into wedges
  • ¼ x 25g pack flat leaf parsley, roughly chopped to give about 1 tbsp
  • 2 x 160g cans Essential Tuna Chunks in Spring Water
  • 2 tbsp Essential Plain Flour
  • 1 Essential White Free Range Egg, beaten
  • 50g fresh breadcrumbs
  • Essential Broccoli or frozen Essential Garden Peas, to serve

Method

  1. Preheat the oven to 200ºC, gas mark 6. Prick the potatoes all over with a fork and bake for 1 to 1 hour 15 minutes, depending on size, until tender when tested with the point of a knife. Leave until cool enough to handle, then split open with a knife and scrape out the flesh with a spoon into a bowl. (The skins can be oiled, seasoned and baked for a tasty snack.)

  2. Heat the oil in a frying pan over a medium heat. Add the onion and a pinch of salt then cook for 10 minutes, stirring often, until soft and golden. Leave to cool, then stir in the harissa, lemon zest and chopped parsley.

  3. When the potato and the onion mix are cool, drain the tuna and tip into the potato. Mash together roughly, leaving some texture. Add the onion harissa mix and stir well.

  4. Put the flour on a plate and season. Put the egg in a dish. Put the breadcrumbs on a plate. Divide the fish cake mix into 4 and form balls. Pat into a cake shape, no more than 2cm thick. Dip into the flour, dusting off the excess, then dip into the egg, letting the excess run off. Coat in breadcrumbs. Cover and refrigerate until needed.

  5. Heat 3mm depth of oil in a frying pan over a medium heat. Add the fish cakes, reduce the heat and fry for about 10-12 minutes, flipping them now and again, until crisp and deep golden on both sides and piping hot throughout. Serve with lemon wedges, broccoli or peas.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

2,718kJ/ 645kcals

Fat

14g

Saturated Fat

2.5g

Carbohydrates

80g

Sugars

11g

Fibre

9.9g

Protein

43g

Salt

1.1g

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