Potatoes offer a major source of energy, fibre and vitamins and minerals.

What makes this a good choice?

Fish is lean source of good quality protein, vitamin B12 and zinc. Protein is needed for growth, maintenance and repair of body tissue.

Items and Energy Value

  • 2 Fish cakes (see recipe)
  • One serving of potato wedges (see recipe)
  • ½ cup of coleslaw

Makes 12 fish cakes or burger patties, or 24 mini fish balls and 6 small servings of potato wedges.

kcal/kJ per serving
453/1904

Fish Cakes Ingredients

  • 1 tin pilchards in tomato sauce (410 g) or 1 tin salmon (410g)
  • 400g poached white fish (e.g. hake)
  • 1 medium onion, peeled and finely grated or chopped
  • 30ml fresh parsley, finely chopped (2 tablespoons)
  • 375ml lower GI oats (1½ cups)
  • 2 eggs
  • 30ml oil, canola or olive

Potato Wedges Ingredients

  • 450g baby potatoes (12) or sweet potatoes (2 medium) or a combination
  • 15ml oil, canola or olive (1 tbsp.)
  • 5ml salt (1 tsp.) and other spices as desired

Fish Cakes Method

  1. Remove pilchards form the tomato sauce and flake. Reserve the sauce.
  2. Flake the poached white fish and mix it with the pilchards.
  3. Add the onion, parsley, oats and some of the sauce from the pilchards to make a firm batter. (Use extra tomato sauce if using salmon).
  4. Mix in the eggs. Be careful not to overmix.
  5. Shape the mixture into 12 fish cakes or burger patties, or 24 mini fish balls.
  6. Heat 15 ml (1 tablespoon) oil in a large frying pan and fry half the fish cakes quickly, as one batch over medium heat. Remove from pan and keep warm.
  7. Add the remaining oil to the pan and quickly fry the second batch of fish cakes.

Potato Wedges Method

  1. Wash the potatoes and/or sweet potatoes and cut them into wedges.
  2. Boil until half-done (or microwave on high for 5 minutes). Pour off the water and drain well
  3. Heat the grill.
  4. Pour 15ml (1 tbsp.) oil onto a baking sheet and heat the oil under the grill until hot and very runny, but not smoking.
  5. Add the potato wedges and toss carefully until well coated with oil.
  6. Switch off the grill and set the oven to 200⁰C.
  7. Bake for 10 minutes, toss again and bake another 10 minutes until golden brown.