(Serves 4)



350g flaked fish (cod, salmon, smoked haddock etc)

3 spring onions, finely chopped

100ml milk

450g potatoes, peeled, large ones cut in half

75g frozen sweetcorn, defrosted

handful of grated cheddar cheese

1 large egg, beaten

flour, for dusting

olive oil, for frying



Cook the potatoes in boiling water until just tender. Drain well and return to the pan on a low heat. Heat for another minute or two to evaporate excess liquid. Mash the potato with a small knob of butter. Allow to cool. Put the fish spring onions and milk in a shallow dish, cover with cling film and cook in the microwave for 1 ½ – 2 mins until just cooked. If you don’t have a microwave, put everything in a saucepan and gently cook until just opaque and cooked through. Drain the fish and spring onions through a fine sieve. Gently mix through the potatoes, avoiding breaking up the fish too much, along with the sweetcorn, cheddar and a generous grind of black pepper. Form into 6 – 8 patties. The cooler the mash potato is when you do this, the easier it will be to form the patties as the mixture will be very soft when warm. Pour the egg on one plate and scatter flour on the other. Dip the patties in egg and then flour and arrange on a sheet of baking paper on a tray. Put the patties in the fridge for at least half an hour to firm up if the patties feel very soft. At this point you can freeze the patties, wrapped individually. Defrost throughly before moving onto the next stage. Heat a large frying pan with a generous glug of olive oil. When the oil is hot, carefully lower the fish cakes into the pan. Cook for 5 – 7 minutes or until golden brown underneath and then carefully flip them over. Fry for another 5 – 7 minutes or until golden on the bottom and heated all the way through. *BBC Good Food Magazine*



These freezable and simple-to-make fish patties are ideal as a family meal or can be made and frozen individually as a quick last-minute kids supper, from toddlers to pregnant mommies.


Nutritional Information:

Per serving: calories 352; protein 22.5g; carbs 23.7g; fat 18.4g; sat fat 5g; fibre 2.5g; sugar 2.5g; salt 0.7g

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