How often do you use fish in your cooking? Did you know that experts recommend that we eat two 140g portions of fish a week, one of which should be an oily fish such as sardines, mackerel, herring, fresh tuna, trout or salmon?
One of the reasons it’s thought we should include oily fish as part of a balanced, nutritious diet is because they contain Omega-3 fats – and these have been shown to have many health benefits.
According to nutritionist Juliette Kellow, Omega-3 can play a key role in keeping the heart working normally, reducing the risk of stroke, and maintaining normal brain function, blood pressure and eye health. The Omega-3 fats in oily fish are also ‘long chain’, which means they’re processed more effectively by the body than Omega-3 oils from other sources.
As it turns out, smoked mackerel has the one of the highest long-chain Omega-3 content gram for gram of any oily fish, so that’s why I’m using it in today’s recipe.
I know lots of kids who turn their nose up at strong fish but love a good fishcake, so this recipe uses smoked, flaked mackerel, potato, chives and a little seasoning to make eight perfect little breaded fish cakes.
As it uses leftover mash, it’s cost effective too, coming in under £1 per person for a two-cake helping.
- 200g smoked mackerel, flaked and checked for bones
- 200g mashed potato
- 1 tsp horseradish sauce
- 1 tbsp chopped chives
- salt and pepper, as desired
- 100g plain flour
- 1 tsp paprika
- 2 medium free range eggs
- 100g dried white breadcrumbs
- Oil for frying
- Salad to serve
- Preheat the oven to 200C/390F (180C/355F fan).
- Mash the mackerel, potato, horseradish, chives, salt and pepper together with a fork until well combined. With your hands, roll the mix into 8 little fishcakes, flattening with your hand. You can make fewer, larger fishcakes if you wish.
- Prepare your crumbing station by setting up a plate of flour mixed with paprika, a bowl of beaten egg, and a final plate of breadcrumbs. Dip a fishcake in the flour to coat, shake gently and dip into the egg, then finish in the breadcrumbs so that it's evenly coated. Repeat until all the fishcakes are breaded.
- Heat 1-2cm of oil in a frying pan over a high heat. When a crumb bubbles when dropped in the oil, pop in the fish cakes and fry for a minute or two until golden brown, then flip and cook the other side.
- Drain on kitchen paper, then serve with fresh salad
Enjoy and do please let me know in the comments if you try them.
And if you’d like to find out more about the Feed Your Mind campaign and the benefits of eating seafood, visit fishisthedish.co.uk.
This is a commissioned recipe for Seafish, the UK industry authority on seafood