Feel-good fish
Fish cakes with ham & peas
SERVES 6
PREP 30 mins plus chilling
COOK 35 mins
·
700g/"1lb 9oz white fish fillets (Pollack,
cod or haddock), skinned
·
300g/11oz potatoes, quartered, cooked until
tender and mashed
·
4tbsp milk
·
1 egg, beaten
·
½ tsp ground cumin
·
¼ tsp ground nutmeg
·
small bunch chives, finely snipped
·
1 tbsp olive oil
For the ham & peas
·
25g/1oz butter
·
4 shallots, quartered
·
500g/1lb 2oz frozen petits pois
·
1 level tbsp plain flour
·
500ml/18fl oz chicken stock (made from a stock
cube is fine)
·
2-3 handfuls green salad leaves
·
2 tbsp finely chopped flat-leaf parsley
·
pinch of sugar
·
200g/7oz piece cooked ham, cut into small cubes
Fish
cakes with ham & peas
Put the fish in a food processor and blitz
until minced. Spoon the fish into a mixing bowl and add the mashed potato,
milk, egg, cumin, nutmeg and chives. Season well and mix so that all the
ingredients are evenly combined. Form into 12 even-sized patties and chill for
10 mins or until you are ready to cook.
Heat the olive oil in a frying pan until
quite hot. Add the fish cakes, a few at a time, and cook for about 4 mins on
each side until cooked through. Put each batch into a low oven to keep warm
while you cook the rest.
For the ham & peas, put the butter in a
medium-sized saucepan, add the shallots and fry for 2 mins, stirring
occasionally. Add the peas, then gently stir in the flour with a wooden spoon.
Pour in the stock, then add the salad leaves, parsley, sugar and ham. Simmer
gently, uncovered, for about 25 mins. Season to taste and serve with the fish
cakes.
PER SERVING 311 kcals, protein 37g, carbs
18g, fat 10g, sat fat 4g, fiber 8g, sugar 4g, salt 1,5g
Comforting carbs with less fat
Lamb sauce with pasta
SERVES 6
PREP 15 mins
COOK 1 hr 20 mins
·
2 tbsp olive oil
·
1 onion, finely chopped
·
1 carrot, finely chopped
·
1 celery stick, finely chopped
·
2 tsp finely chopped rosemary leaves
·
85g/3oz lean minced lamb
·
200ml/7fl oz chicken or lamb stock
·
400g can chopped tomatoes
·
1 tbsp tomato puree
·
600g/1lb 8oz Tagliatelle
·
grated Parmesan, to serve
Lamb
sauce with pasta
Heat the oil in a saucepan and add the
onion, carrot, celery and rosemary. Cook gently for 10 mins, stirring
occasionally.
Add the minced lamb, stock, tomatoes and
tomato puree, and bring everything to a simmer. Season well and leave to simmer
for 1 hr, uncovered. Check the seasoning before serving.
Cook the pasta following pack instructions.
Drain and serve with the sauce and plenty of freshly ground black pepper and
Parmesan.
PER SERVING 366 kcals, protein 16g, carbs
57g, fat 8g, sat fat 2g, fiber 2g, sugar 6g, salt 0.3g
