400g potatoes, peeled and chopped
Salt and black pepper
Low calorie cooking spray
1 courgette, coarsely grated
400g skinless cod or haddock fillet
Small handful of fresh chives
Small handful of fresh dill
Half a bunch of spring onion
60g wholemeal roll, torn into pieces
Bag of mixed salad
Boil the potatoes in a pan of slightly salted boiling water for 12 - 15 minutes until tender. Drain, mash, season to taste and set aside in a large mixing bowl.
Spray a frying pan with low calorie cooking spray and place over a high heat. Stir fry the courgette and carrot for 5 minutes then transfer to a sieve and squeeze out any excess liquid with the back of a spoon. Add to the mashed potatoes.
Put the cod, herbs and spring onions into a food processor and blitz briefly (being careful not to blend too smoothly). Add to the mashed potatoes, mix to combine, then divide the mixture into eight portions and shape each one into a fish cake. Cool, cover and chill for 2 hours or overnight if time permits.
Preheat the oven to 180/Fan 160/Gas 4 Put the roll into a food processor and blitz until you have fine breadcrumbs, then tip them into a bowl. Crack the eggs into another bowls and beat lightly.
Dip each fish cake in the beaten egg then roll in the breadcrumbs to coat evenly. Arrange the fish cakes on a large non-stick baking tray, spray with low calorie cooking spray and bake in the oven for 15-20 minutes or until cooked and golden. Serve with salad.
West Dunbartonshire Mental Health Forum (WDMHF) offer easy cooking receipes for everyone. These recipes are easy to make and can help your mental health by eating the correct food.