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Pilchard fish cakes
A mid-week treat and a good way of using up mashed potato and breadcrumbs.
What you need
- 225 g canned pilchards in tomato sauce, boned and flaked
- 225 g cooked mashed potato
- 3 tsp grated onions
- 1 tsp lemon juice
- seasoning
- 1 egg, beaten
- 75 g dry breadcrumbs
- oil for deep frying
Method
Mix together the pilchards and sauce, potatoes, onion, lemon juice and season to taste. Shape into 8 (2 per person) round flat cakes with floured hands. Dip in beaten egg, then coat with breadcrumbs.
Fry fish cakes for 5-6 min or until golden brown. Drain on crumpled up kitchen paper. Serve piping hot.
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Preparation 10 minutes Cook 5 minutes Total 15 minutes -
Energy 223 kcal/serving Fat 6.11 g/serving Carbohydrates 83.16 g/serving Glycaemic Index 71 Glycaemic Load 14.80 
Serving suggestion
Cook's tip
You can use canned salmon or tuna instead.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 933 | 613 | 10475 | 8350 |
| Energy (kcal) | 223 | 146 | 2500 | 2000 |
| Protein (g) | 13.9 | 9.13 | ||
| Carbohydrate (g) | 20.9 | 13.7 | 345 | 275 |
| Fat (g) | 9.29 | 6.11 | 95 | 70 |
| Fat (saturated) (g) | 2.49 | 1.63 | ||
| Fibre (g) | 1.66 | 1.09 | ||
| Sodium (mg) | 536 | 352 | ||
| Salt (equivalent) (g) | 1.34 | 0.88 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 70.5 | 46.4 | 800 |
| Vitamin B-12 (µg) | 5.21 | 3.43 | 1 |
| Vitamin B-6 (mg) | 0.24 | 0.16 | 2 |
| Vitamin C (mg) | 5.08 | 3.34 | 60 |
| Vitamin D (µg) | 370 | 243 | 266 |
| Vitamin E (mg) | 2.35 | 1.54 | 10 |
| Zinc (mg) | 1.25 | 0.82 | 15 |
| Calcium (mg) | 180 | 118 | 800 |
| Folate (mcg) | 45.9 | 30.2 | 200 |
| Iron (mg) | 2.30 | 1.52 | 14 |
| Magnesium (mg) | 36.1 | 23.8 | 300 |
| Niacin (mg) | 3.85 | 2.53 | 18 |
| Pantothenic acid (mg) | 0.95 | 0.62 | 6 |
| Riboflavin (mg) | 0.30 | 0.20 | 1.6 |
| Phosphorous (mg) | 279 | 183 | 800 |
| Thiamin (mg) | 0.19 | 0.12 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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