This fish cake recipe is so simple and it can be adapted for any fish you might have - even canned or smoked or a mixture - say half and half plain and smoked cod or haddock.
I love to use smoked salmon - you'll need about 4 oz (100g) or canned tuna or salmon - about a 7 oz (200g) can is enough.
Also - you can bake them in the oven or fry them - the low fat option takes a bit longer.
Have a bowl of water handy so you can dip your hands into it between making each one - the mixture sticks and it makes for a pretty old mess if you're not prepared :-)
Fish Cake Recipe
4 large potatoes
1lb (450g) fish
handful chopped parsley
1 egg
flour
pepper
oil for frying
Peel and boil the potatoes
Cook the fish in a little milk with a knob of butter and some black pepper for about 5 minutes.
Mash the potatoes, using the cooking milk.
Flake the fish, removing the skin and bones.
Mix the fish, potatoes and egg together with the parsley.
Put the flour on a plate.
Mould the fish cake mixture into balls and then flatten each one.
Dip each fish cake into the flour making sure it's well covered.
Fry the fish cakes about 5 minutes each side - they should have a lovely brown crust when they're finished.
Serve them with tartare sauce - tomato ketchup if you prefer - and some peas.
In the UK, it's quite common to just have bread and butter with fish cakes.
Look in the Seafood Sauce Recipe section for the tartare sauce recipe.
If you want to bake them, brush a baking tray with a little oil and then cook for 30 minutes in a medium oven 190 C 375 F Gas Mark 5 - turn them halfway through cooking.
In the UK last week, there was a 'scare' when cod liver oil capsules were recalled - there was a batch withdrawn from shops because they had been contaminated with cancer causing chemicals.
The benefits of cod liver oil are tremendous - the Omega 3s it provides are needed for skin and tissue repair, nerve and immune system function and to enable exchange of other nutrients and chemicals.
It's been found to ease arthritis and reduce the risk of heart disease and improve concentration in children.
So is there any benefit to getting your Omega 3s through eating oily fish rather than taking cod liver oil.
There are certain categories of people who should avoid taking cod liver oil supplements and would be far better advised to get their essential fatty acids through eating oily fish.
Cod liver oil also contains Vitamin A and pregnant women are in danger of exceeding the recommended dose of 0.6mg if they take fish oil supplements.
Diabetics should consult their doctor before taking it as cod liver oil can raise blood sugar levels.
If you're taking Warfarin then you should also avoid taking it - the oil has an anti-clotting effect which is why it helps to protect against heart disease.
By far the best way to get the nutrients you need is by having a 140g (6 oz) portion of oily fish a week, such as mackerel, fresh tuna, salmon, herring, pilchards etc.
I would recommend that everybody eats at least one portion of oily fish a week. It is by far the best way to get what you need - it's also a valuable source of protein and very tasty.
Look for a seafood recipe on my site - navbar at the side here - start with looking at introducing canned fish into your diet - a teatime pilchards and tomatoes on toast - a salmon sandwich - it's so easy and economical.
