Monday, March 1, 2010

Recipe : Week 10 : Day 1

Pilchard Fish cakes
Serves 4 : Easy : Quick
300gm sweet potatoes
300gm potatoes
large tin pilchards in tomato sauce
1 onion, finely chopped
4 Tblsp chopped parsley
for the dressing
4 Tblsp low fat mayo
6 Tblsp fat free natural yoghurt
1 Tblsp chopped parsley
zest and juice of 1 lemon

Put the potatoes and sweet potatoes on to cook in lightly salted boiling water.
Drain once cooked and mash until smooth.

Mix all the ingredients for the dressing together and stir well to combine.

Drain the pilchards, and break up with a fork.
Mix in the parsley and onion.
Combine the fish mixture with the mashed potatoes.
Chill for 30 minutes, if you have time.

Divide into eight fish cakes; shape and dust lightly with the flour.
Spray a large frying pan with non-stick cooking spray.

Dry-fry the fish cakes until nicely browned both sides, and heated through.

Serve with the dressing and a crispy mixed salad.