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Fish Cakes With Onion Sauce Recipes
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Ingredients : |
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225 g
225 g
25 g
30 ml
10 ml
15 ml
50 g
Onion Sauce :
25 g
2
15 g
15 ml
5 ml
225 ml |
cooked, boneless white fish (eg. cod,
whiting, haddock), skinned and flakes
mashed potato
margarine, melted
bran
made mustard
chopped parsley
dried whole meal bread crumbs
salt and ground black pepper
margarine
medium sized onions, finely chopped
whole meal flour
made mustard
cider vinegar
milk
salt and ground black pepper
parsley sprigs (garnish) |
Method :
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Heat the oven to 190oC
(375oF), Gas 5.
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Grease a baking tray.
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Mix together the fish, potato,
margarine, bran, mustard and parsley and season with salt and
pepper.
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Cover and chill for 10 minutes to
make the mixture easier to handle.
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Shape into 8 small, flat cakes and
turn in the bread crumbs to coat thoroughly.
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Arrange on the baking tray and bake
for 10 minutes, turning once, until piping hot and golden brown.
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To make the sauce, melt the
margarine in a pan and fry the onions over moderate heat for about
10 minutes, stirring often.
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Do not allow to brown.
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Add the flour, stir for 1 minute,
then stir in the mustard and vinegar.
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Gradually stir in the milk and
bring to the boil.
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Season with salt and pepper and
boil gently for 3 minutes.
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Transfer the fish cakes to a heated
dish and garnish with the parsley.
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Serve the onion sauce separately.
Serving Suggestions :
A mixture of vegetables such as peas,
carrots and sweet corn to add color and texture to the dish; or broccoli
spears topped with a few dill or fennel seeds; or green beans and
grilled tomatoes.
Serves 4
Per Serving :
225 calories, 9 g fat, 5 g fiber.
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