Pea and Tuna Fishcakes

Pea and Tuna Fishcakes

1 hour

Serves 4

Quick Budget

Nutritional information

PER SERVING (4) 259 kcalories, 29g protein, 29g carbohydrates, 8g fat, 0.6g saturated fat, 3g fibre, 3g sugars, 0.99g sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin C, B complex vitamins, beta carotene, calcium, magnesium, iron, zinc, manganese plus antioxidants from the herbs and spices.

Ingredients

500g potatoes, peeled and diced

6 spring onions, chopped

25g butter

3 tsp English mustard

3 tbsp chopped parsley

1 tbsp plain flour

100g frozen peas, blanched

1 large egg yolk

400g tinned tuna (drained weight)

Sea salt and black pepper (optional)

3 tbsp olive oil

Method

Boil the potatoes in a large saucepan for 15 to 20 minutes until soft, drain and mash. Transfer to a large mixing bowl. Fry the spring onion in the butter for one minute until soft and add to the potatoes then add in the mustard, parsley, flour, and peas and mix. Add the egg yolk and tuna and mix well. Season if desired.

On a lightly floured surface shape the mixture into 8 rounds and dust with flour. Heat the olive oil in a large frying pan and fry the fishcakes slowly for 5 minutes on each side until lightly brown in colour.

Serves 4

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)