Hake Fishcakes

These Hake fishcakes are yummy!  Adding lentils, sunflower, spinach, and chia seeds has enriched the fishcakes with protein, fibre, iron and omega-3 fats.  Using crushed cornflakes for the outer coating is far nicer and crunchier than breadcrumbs.  There is no need for frying; spray with olive oil and pop into the oven to finish.  Perfect for a nutrient-dense afternoon snack.

Serves:  8
Dietary: Suitable vegetarians, dairy-free, nut-free
Contains: sulphites, fish, eggs, mustard and wheat
Preparation time: 30 Minutes
Cooking time: 30 – 40 Minutes

INGREDIENTS

1 Large potato
½ cup (125 g) lentils, cooked
2 fillets (250 g) Hake
1 Tbsp (20 g) Dijon mustard
Zest of ½ lemon; keep the rest to serve as wedges
1 Tbsp parsley, chopped
1 Tbsp dill, chopped
1 tsp paprika
3 Tbsp (30 g) chia seeds
3 Tbsp (30 g) sunflower seeds
½ cup (35 g) spinach, chopped
1 large egg, beaten
1 cup (50 g) cornflakes, crushed
Olive oil spray

METHOD

1. Preheat oven to 180^oC/160^oC Fan/350^oF/Gas Mark 4.
2. Peel and chop the potatoes into chunks and boil in water for 15 minutes.
3. Season the hake with paprika and cook in the oven for 6/7 minutes; let it cool and break it up.
4. When the potatoes are ready, mash them and mix them with lentils
5. Mix the mashed potato with Dijon mustard, lemon zest, parsley, dill, chia seeds and chopped spinach in a big bowl.
6. Add the hake to the mixture and mix it.
7. Shape into 8 fishcakes.
8. Put the beaten egg and crush cornflakes in two shallow bowls.
9. Dip and coat each fish cake in the egg in the first bowl, followed by the cornflakes in the second bowl.
10. Lay out evenly on parchment paper on a baking tray and spray both sides of the fish cake with olive oil.
11. Bake in the oven for 10 to 15 minutes.
12. Serve with a tablespoon of chakalaka or sliced peppers per fishcake to increase vitamin C content.

This recipe has been donated by Melanie Glickman, Student Nutritionist

NUTRITION INFORMATION

Per serving: per fish cake (100 g)
Total calories: 165 kcal
Fat:  5.0 g
Saturated Fat:  0.7 g
Carbohydrate: 17.0 g
Total sugar: 2.4 g
Fibre:  3.6 g
Protein:  11.0 g
Salt:  0.29 g

NUTRITION FACTS

• These fishcakes are a good source of protein and omega-3 fats.
• Eggs and lentils are a source of iron.
• These Hake fishcakes provide a good source of fibre, iron, selenium, phosphorus, potassium, vitamins K, B_1, and B₃

VARIATIONS

• Serve with sliced peppers or 1 Tbsp chakalaka per fishcake to increase vitamin C content. Vitamin C increases the absorption of iron, which is important during pregnancy and when lactating.
• Sweet potato or butternut squash can be used in place of potatoes.
• Crushed rice bubbles can be used instead of cornflakes.
• Hake is usually sourced from another country and can be pricier. Therefore, you can use cod or salmon instead of hake.
• Alternatively, you could use a smoked fish or a less expensive fish such as Basa, or even a frozen fish such as pollock.

Consumer tested by Kathy Lewis, Registered Nutritionist

Checked by Kathy Lewis, Registered Nutritionist

© 2022 The Caroline Walker Trusst