Herb and Potato Fish Cakes

The goodness of fish dished up in a way everyone will love. Introducing fish cakes that pack a nutritional punch.
Dinner
40 min prep
45 min cook
8 serves
2 serves of veg
  • 800g potatoes (approx. 4 medium potatoes), peeled and quartered 
  • 1 garlic clove, crushed 
  • 425g can tuna in springwater, drained and flaked  
  • 4 spring onions, finely sliced 
  • Zest of 1 lemon 
  • 2 tbsp lemon juice 
  • ½ cup parsley leaves, finely chopped 
  • Cracked black pepper 
  • ¾ cup low fat Greek yoghurt 
  • 2 tbsp mint leaves, finely chopped 
  • ½ cup plain flour 
  • 1 large egg, whisked 
  • 1 cup panko breadcrumbs 
  • 2 ½ tbsp pure vegetable oil 
  • 4 cups mixed lettuce leaves, to serve 
  • 2 medium tomatoes, in wedges, to serve 
  1. Place the potatoes in a large saucepan and cover with water. Bring to the boil, then reduce heat to a simmer and cook for 15 – 20 minutes, or until tender.
  2. Drain the potatoes and mash well. Transfer to a large bowl and stir through the crushed garlic. Cover and refrigerate until cooled.
  3. Once the potatoes have cooled, add the flaked tuna, spring onions, lemon zest, lemon juice and 1/3 cup parsley. Season with pepper and mix well to combine.
  4. Divide the mixture into eight portions and shape into fish cakes. Place on a plate, cover, and refrigerate for 30 minutes to firm up.
  5. To make the mint yoghurt: combine the Greek yoghurt and mint in a small bowl. Cover and refrigerate until serving.
  6. Set up 3 bowls for crumbing: 1 with plain flour, 1 with the whisked egg, and 1 with panko breadcrumbs mixed with the remaining parsley.
  7. Remove the fish cakes from the fridge once they are firm. Dip each fish cake into the flour, then the egg, and finally the panko bread crumb mixture, ensuring they are well coated.
  8. Heat 1 tablespoon of oil in a large non-stick frypan over a medium heat. Cook the fish cakes in two batches. Cook the first batch of fish cakes for 4 – 5 minutes on each side or until golden brown and heated through. Repeat with the remaining oil and fish cakes.
  9. Serve the fish cakes with mixed lettuce leaves, tomato wedges and the mint yoghurt.

Serving Suggestion: Mix up the ingredients used in this recipe to include what you have available – tinned salmon would work in the place of tuna. Sweet potato would work in the place of potato. Parsley and mint leaves could also be replaced with another type of herb that you have on hand such as dill, chives or basil.

These fish cakes could also be served with some steamed or grilled vegetables.

Storage: Leftover fish cakes could be stored in the fridge for 2 – 3 days or in the freezer for 2 – 3 months.

Kids in the kitchen tips: Depending on your child’s age and skill, they can help mash the potatoes, combine the fish cake ingredients, make the yoghurt dressing and help shape the fish cakes.

Important

When preparing this recipe:

  • Double check the food label ingredient list for any allergens each time you purchase it.
  • Prevent any allergen contamination during preparation, cooking, and serving with proper hygiene and avoiding cross-contact with allergens.

Nutritional Facts

Serving size: 290g Per serving Per 100g
Energy (kJ) 1310 451
Fat (g) 8.2 2.8
Saturated fat (g) 1.4 0.5
Carbohydrates (g) 36.2 12.5
Sugars (g) 5.3 1.8
Fibre (g) 4.0 1.4
Protein (g) 21.3 7.3
Sodium (mg) 260.3 89.6

Acknowledgement

Recipe originally developed in conjunction with Nutrition Australia Qld.

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