The Home Economics Bit
Did you know?
White fish (e.g. cod, pollock, whiting) do not contain any fat. This is because the fat is stored in its liver, which is removed during processing. Oily fish (e.g. salmon, trout, mackerel), on the other hand, are an excellent source of omega-3 fatty acids. Omega-3 fats are essential for healthy brain development in the womb and in early childhood, and throughout life for healthy brain activity. In fact, omega-3 fats are considered so important for early brain development that they are added to baby milk formula. In Ireland, it is recommended for people to eat 2 serving of fish per week, at least 1 of which is oily fish.
Gluten Free Fish Cakes
- 1 small onion finely diced
- 500 g fish fillets skinned (I used cod, salmon and smoked haddock)
- 350 ml white wine or gluten free fish stock
- 500 g mashed potato
- 1 egg beaten
- gluten free flour to dust
- gluten free breadcrumbs to coat
- 1 tbsp rapeseed oil
- salt, pepper, dried herbs to season
- Place the diced onion into a large frying pan, sit the fish on top and pour over the white wine or gluten free fish stock.
- Bring to a gentle simmer, cover and cook the fish for 6–8 minutes or until cooked through.
- Remove and cool.
- Strain out the onion and mix it into the mashed potato with the dried herbs (if desired).
- Flake the fish into decent-sized chunks and season.
- Gently mix everything to combine.
- Using (gluten free) floured hands, shape the mixture into 8 cakes.
- Lightly dust each fish cake with gluten free flour, dip in egg and then in gluten free breadcrumbs.
- Chill for up to 1 hour. Chilling is a very important step to prevent the fish cakes from breaking apart in the pan.
- Once the fish cakes have chilled, heat a large frying pan to a medium-high heat. Once hot, add 1 tbsp rapeseed oil.
- Fry the fish cakes in batches for 3–4 minutes each side or until they are golden, crisp and heated through.
- Drain on kitchen paper and serve.