Fish Cakes
1 white fish fillets (about 120g), steamed or poached
200g waxy potatoes, boiled and mashed or riced
handful parsley, chopped (about 10g)
1 large shallot, grated (about 50g)
1 large free range, organic egg
1 tsp fresh thyme
salt & pepper to taste
Mix all ingrediants and form into 4 cakes.
Fry over low heat in a non-stick skillet sprayed with a bit of olive oil until browned, about 10 minutes each side.
Makes 2 servings of 2 fish cakes per serving.
Calories (kcal) 186.9
Protein (g) 18.5
Carbohydrate (g) 20.7
Fat (g) 3.9
Fibre (g) 1.9
Brocolli Tricolore
200g brocolli, broken into bite sized florets
1/2 Ramiro sweet red pepper, cut into slivers
1 sweet onion, halved & cut into thin slices
1 teaspoon mustard
juice 1/2 lemon
2 teaspoons hemp oil
salt & pepper to taste
Make a dressing by mixing together the mustard, lemon juice and oil. Season with salt & pepper. Add the sliced onions and leave stand for 30 minutes until onions are wilted.
Blanch the brocolli florets in boiling hot water for 5 minutes and refresh in cold water. Add the brocolli & red peppers to the onion mixture. Mix well, check seasoning and serve.
Calories (kcal) 198.9
Protein (g) 9.0
Carbohydrate (g) 15.4
Fat (g) 10.8
Fibre (g) 7.0
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