You Are What You Eat

You Are
What
You Eat

Recipe: Tuna and Sweetcorn Mini Fishcakes

Serves 4

  • 650g/1lb 7oz potatoes, preferably Maris Piper
  • Sunflower oil for greasing
  • 1 tbsp mayonnaise
  • 200g can tuna in spring water, drained and flaked into chunky pieces
  • 3 spring onions, trimmed and finely chopped
  • 100g/3˝oz drained, canned sweetcorn
  • Freshly ground black pepper
  • Large lightly dressed salad or freshly cooked seasonal vegetables, to serve
Method
  1. Bring a large pan half filled with water to the boil. Peel the potatoes and cut into rough 4cm/1žin chunks. Add to the water and return to the boil. Cook for 18-20 minutes until very tender.
  2. Drain well in a colander then return to the pan. Mash using a potato masher until smooth. Leave to cool for 30 minutes. Preheat the oven to 220C/Gas 7. Lightly oil a non-stick baking tray.
  3. Beat the mayonnaise into the mashed potato, and then add the tuna, spring onions, sweetcorn and plenty of ground black pepper. Stir together well. Using clean hands, roll the mixture into 16 small balls and place on the baking tray.
  4. Press lightly with fingertips to flatten slightly. Bake for 7 minutes then carefully remove from the oven and turn over using a spatula. Return to the oven for a further 7 minutes until golden brown on both sides. Serve with a large, lightly dressed salad or freshly cooked seasonal vegetables.
Nutritional information per serving:

60 cals
4g protein
1.5g fat (includes 0.2g saturated fat)
8g carbohydrate
0.6g fibre
0.1g salt

Health Facts

Canned tuna is very low in fat and is a good source of protein. Sweetcorn is a good source of fibre and contains protective antioxidants, especially zeaxanthin, which helps fight free radicals in the retina. Baking rather than frying the fishcakes means they contain far less fat and calories than a traditional fishcake.

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