Luci Hirsch’s Mum’s On The Run recipe book is packed full of delicious, easy to whip up recipes.
Try out these simple fish cakes for example, they’re a great way to tempt picky eaters in the family to eat fish, and cold fish cakes also make great lunchbox fillers.
“White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish is high in omega-3 fatty acids, or the “good” fats,” said Chantelle du Plessis, the public relations officer for Hirsch’s Meadowdale.
“Use a frying pan to whip these up. Overall, pan-frying is considered healthier than deep-frying due to the smaller amounts of oil used.”
Fish cakes:
Ingredients:
• 500g white fish fillets
• 2 bay leaves
• 300ml milk
• Salt and pepper to taste
• 400g potatoes, peeled and cubed, suitable for mashing
• 30ml parsley
• Juice and rind of one lemon
• Cake flour for dredging
• 1 large egg
• 100 g fresh breadcrumbs (500ml)
• 60 to 80ml sunflower oil
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To Serve:
• Lemon wedges, rocket salad, fat potato chips, tomato or tartare sauce.
Method:
• Place fish fillets, bay leaves, milk, and seasoning in a shallow glass bowl. Cover with cling film, and microwave on 100 per cent power for eight to 10 minutes, or until the fish flakes easily.
• Boil potatoes in salted water until soft. Drain well, return to the pan and then cook for two minutes to dry out. Mash the potatoes.
• Remove fish from milk mixture, and flake, removing skin and bones.
• Add parsley, lemon juice and rind, and fish to potato; mix gently together and check seasoning. If very stiff, add 25 to 30ml juice from fish cooking liquid to mixture.
• Form into six round fish cakes, approximately 2.5cm thick.
• Into three soup plates, place separately the seasoned flour, beaten egg and fresh breadcrumbs.
• Dip fish cake first into flour and then into the egg, making sure it is totally covered by egg wash; then dip into crumb mixture. Set aside for 15 minutes in the refrigerator, or overnight. The patties may be frozen at this stage.
• Heat oil in frying pan until moderately hot; shallow-fry fish cakes until golden brown on both sides; about five minutes on each side.
• Drain and serve with lemon wedges, a rocket salad, fat potato chips and either tomato or tartare sauce.
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