Smoked mackerel and spinach fishcakes
Many teenagers don't eat enough fish, especially oily fish - it is recommended that we all eat two portions of fish per week, at least one of which should be oily (eg mackerel, salmon, sardines, trout or fresh tuna). Oily fish provides long chain omega 3 fats, which, as well as being good for heart health, are needed for health of the brain and may even boost cognitive ability, so improving performance in the classroom.
Ingredients
Per fishcake: 423kcal, 23g protein, 29g fat, 19g carbohydrate
2 smoked mackerel
1 tsp olive oil
1 tsp butter
400g spinach
4 potatoes, peeled, boiled and mashed
2 eggs beaten
2 tbsp finely chopped fresh dill
Half a tsp freshly grated nutmeg
Freshly ground black pepper
1-2 tbsp natural yoghurt
Method
Flake the fish off the skin and place into a large bowl.
Heat the oil and butter in a saucepan, add the spinach and nutmeg, and cook until the spinach has wilted. Turn off the heat.
Add the mackerel pieces along with the mashed potatoes, egg, dill, nutmeg and pepper.
Add yoghurt to mix to a fairly firm consistency; if it's too sloppy, the fishcakes will not hold their shape.
Take a large-egg-sized amount of mixture in your hands and form into a flat cake; you should be able to make 4 large fishcakes.
Place under the grill and cook for 5-10 minutes, turning once.
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