Operation Transformation's Food Plan includes a range of delicious dinner options including this healthy, low-fat Fish Cake and Salad recipe.
Ingredients:
250g mixed fish pieces (white fish, smoked fish, salmon)
3 teaspoon rapeseed oil
60g butternut squash
1 stick celery, sliced
½ onion, diced
200g potatoes, peeled and chopped
20ml low fat milk
50g breadcrumbs
1 tablespoon dill
1 egg
2 teaspoon Sweet Chilli sauce
Side salad:
100g baby spinach
100g cherry tomatos
30 g black eyed beans
50g sweet corn
Method:
1. Preheat oven to 220C.
2. Put a pot of cold water on a medium – high heat. Add the potatoes. Bring to the boil, reduce heat and simmer until tender.
3. To the cooked drain potatoes, add milk and mash. Set aside.
4. Place 1 teaspoon of oil in a pan over medium heat.
5. Add onion and cook until soft. Remove and place in bowl.
6. Steam the squash and celery for ten minutes or until soft.
7. Using a hand blender, blend the squash, celery and onion until pureed smooth.
8. Add 1 teaspoon oil to the pan.
9. Now add the fish and gently stir until it is cooked through. Try to keep the fish in chunks.
10. In a large bowl combine the potatoes, dill and squash puree.
11. Now mix in the fish.
12. Beat egg in a bowl.
13. Place breadcrumbs in a bowl.
14. Coat baking tray in 1 teaspoon of rapeseed oil and put the fish cakes on the tray.
15. Divide fish cake mixture into 4 circular shapes about 1” thick.
16. Dip fish cake in egg and then into breadcrumbs .
17. Bake in the oven for 20 minutes or until golden.
18. In a bowl make the side salad by mixing the baby spinach, cherry tomatoes, black eyed beans and sweetcorn.
19. Serve with side salad and sweet chilli sauce.
Check out more recipes and food plan options from series 9 of RTÉ One's Operation Transformation by searching here on RTÉ Food. For more on OT, click on the official website here. Missed the programme on Wednesday night at 8.30pm on RTÉ One? Catch up on the RTÉ Player here.
