Tuna and potato fishcakes with peas
40 min · 37 g protein · 452 cals / serving
Golden, crisp-crumbed fishcakes packed with tuna and sweet peas, soft and fluffy inside, with lemon and a quick yogurt tartare sauce for dipping and a pile of peas on the side. Made from tins and a bag of potatoes, and the kind of fish children ask for again.
Ingredients
Fishcakes
- 600 g russet potatoes, floury, peeled and cut into 2 cm chunks
- 4 tins (145 g each), drained (about 410 g) canned tuna, in spring water
- 150 g cooked frozen green peas, thawed
- 3 green onions, finely sliced
- 2 tsp Dijon mustard
- 1 tsp lemon zest
- 1 egg, beaten
- 1/2 tsp salt
- 1/2 tsp black pepper
- 35 g breadcrumbs, dried, or panko
- 1 1/2 tbsp canola oil
Yogurt tartare
- 150 g nonfat Greek yogurt
- 2 gherkins reduced sodium dill pickles, finely chopped
- 2 tsp lemon juice
- 1 tbsp fresh parsley, chopped
To serve
- 400 g cooked frozen green peas
Steps
- Put the potato chunks in a large microwave-safe bowl with 2 tablespoons of water, cover with a plate and microwave on high 8–10 minutes, stirring once, until completely soft. Drain off any water and mash until smooth with no milk, then spread the mash over a large plate and leave it 3–4 minutes to steam dry and cool a little; dry, warm (not hot) mash makes firm cakes.
- Scrape the mash back into the bowl and add the tuna, thawed peas, spring onions, mustard, lemon zest, egg, salt and pepper and mix well with a fork, keeping some flakes of tuna whole.
- Spread the breadcrumbs on a plate. With wet hands, shape the mixture into 8 cakes about 2 cm thick and press each into the crumbs on both sides.
- Heat the oil in your largest non-stick frying pan over a medium heat and fry the fishcakes 3–4 minutes a side, until deep golden and hot through, in two batches (keep the first batch warm in a low oven), or in two pans at once.
- Meanwhile, stir the yogurt, gherkins, lemon juice and parsley together, and cook the peas in boiling water for 3 minutes. Serve 2 fishcakes each with the peas, the tartare and lemon wedges.
Good to know
Can I freeze them?
Yes, they freeze well uncooked: crumb them, freeze on a lined tray until hard, then bag them for up to 3 months. Fry from frozen over a medium-low heat, 6–7 minutes a side, until piping hot in the middle.
Can I bake them instead?
Yes: brush or spray them lightly with oil and bake on a lined tray at 220C/200C fan/gas 7 for 20 minutes, turning halfway. They are a little less crisp.
Per
- Calories
- 100
- Protein
- (34%)
- 8 g
- Fat
- (19%)
- 2 g
- Carbohydrates
- (47%)
- 12 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 164 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1808 kcal goes into the pot and 1916 g of ingredients comes out as about 1810 g of food: 100 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.