Fish Cakes With Onion Sauce Recipe



Fish Cakes With Onion Sauce Recipes

Ingredients :

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 :
  1. Heat the oven to 190oC (375oF), Gas 5.

  2. Grease a baking tray.

  3. Mix together the fish, potato, margarine, bran, mustard and parsley and season with salt and pepper.

  4. Cover and chill for 10 minutes to make the mixture easier to handle.

  5. Shape into 8 small, flat cakes and turn in the bread crumbs to coat thoroughly.

  6. Arrange on the baking tray and bake for 10 minutes, turning once, until piping hot and golden brown.

  7. To make the sauce, melt the margarine in a pan and fry the onions over moderate heat for about 10 minutes, stirring often.

  8. Do not allow to brown.

  9. Add the flour, stir for 1 minute, then stir in the mustard and vinegar.

  10. Gradually stir in the milk and bring to the boil.

  11. Season with salt and pepper and boil gently for 3 minutes.

  12. Transfer the fish cakes to a heated dish and garnish with the parsley.

  13. 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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