TUNA & SWEETCORN FISH CAKES
Tinned fish and sweetcorn are a lifesaver when you need to rustle up some simple potato patties for a healthy, budget-friendly supper
Provided by Lucy Netherton
Categories Dinner, Main course
Time 40m
Yield Makes 4
Number Of Ingredients 9
Steps:
- Cook the potatoes in boiling salted water until really tender. Drain and allow to steam-dry in a colander. Tip into a bowl, season and mash. Stir in the mayonnaise, tuna, sweetcorn and chives or parsley. Shape into 4 cakes and chill until cold and firm.
- Dip each cake into the egg, letting the excess drip off, then coat in the breadcrumbs. Chill for 15 mins.
- Heat a little of the oil in a pan and gently fry the cakes for 2-3 mins on each side until golden. You may need to do this in batches - keep warm in a low oven. Serve with extra mayonnaise and salad leaves.
Nutrition Facts : Calories 467 calories, Fat 22 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 42 grams carbohydrates, Sugar 4 grams sugar, Fiber 3 grams fiber, Protein 27 grams protein, Sodium 1.3 milligram of sodium
SWEETCORN PANCAKES
These easy, storecupboard sweetcorn pancakes are great for a late or weekend breakfast, or even an after school snack
Provided by Good Food team
Categories Breakfast, Brunch, Lunch, Side dish, Snack, Supper
Time 40m
Number Of Ingredients 11
Steps:
- First turn the grill on high. If using fresh corn, remove the husk and slice the kernels from the cob with a large sharp knife, then cook them in a pan of boiling water for 5 minutes. Drain and leave to cool while you whisk the eggs, milk and butter together. Whisk in the flour and a large pinch of salt until smooth, then mix in the corn (fresh or canned) and the spring onions.
- Put the tomatoes cut-side up on a large baking tray, drizzle with olive oil and season with salt and pepper. Lay the bacon next to the tomatoes in a single file on the tray. Grill for 8-10 minutes until the tomatoes have softened and the bacon is crispy, turning the rashers over at half time.
- While the bacon's crisping up, heat the sunflower oil in a large frying pan. Add 4 large spoonfuls of the batter and fry for 1-2 minutes on each side until the pancakes are puffed up and golden. Lift out on to a plate lined with kitchen paper and cook the remaining 4 pancakes. Bring to the table with a bottle of chilli sauce.
Nutrition Facts : Calories 309 calories, Fat 20 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 26 grams carbohydrates, Fiber 2 grams fiber, Protein 7 grams protein, Sodium 0.43 milligram of sodium
SPINACH & TUNA PANCAKES
Celebrate Shrove Tuesday with these wholesome spinach and tuna pancakes. Healthy, nutritious and full of flavour, they deliver three of your 5-a-day
Provided by Sara Buenfeld
Categories Dinner, Lunch, Supper
Time 25m
Number Of Ingredients 14
Steps:
- Mix all the ingredients for the salad and set aside. Heat 1 tsp oil in a large non-stick pan and fry the garlic briefly. Stir in the spinach to wilt, then mix in the tomato purée, tuna and cottage cheese. Set aside.
- Beat the eggs with the flour and 2 tbsp water. Heat the remaining oil in a medium non-stick pan, add half the batter and swirl round the pan to coat the base. Cook briefly until set, then flip over with a palate knife to cook the other side for 1 min. Repeat with the remaining batter. Put the pancakes on serving plates, spoon the filling down one side, roll up and serve with the salad.
Nutrition Facts : Calories 539 calories, Fat 19 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 48 grams carbohydrates, Sugar 15 grams sugar, Fiber 10 grams fiber, Protein 38 grams protein, Sodium 1.5 milligram of sodium
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