Cape Fish Cakes
35 minmedium heat
Proper fish cakes with lots of fish, a little potato, and plenty of herbs.
Method
- 1
Poach the hake in simmering salted water for 6 minutes, drain and flake.6 min
- 2
Mix fish, mash, herbs, spring onion and egg. Season well.
- 3
Shape into cakes 2 cm thick and coat in crumbs. Chill 10 minutes.10 min
- 4
Pan-fry in oil over medium heat 4 minutes a side until deep golden.4 min
- 5
Serve with lemon and a crisp salad.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 3 gSugar: 2 gSodium: 342 mg
Computed from USDA FoodData Central SR Legacy (April 2018) per-100g values applied to ingredient gram weights derived from stated recipe quantities (grams used directly) or from USDA SR Legacy food_portion.csv household measures (tbsp/tsp/clove/'medium' item references) where recipe used volume/count units — see 'calculation' lines for each ingredient's basis. LOWER-BOUND ONLY: 'salt and pepper'/unspecified salt, unspecified sauces/dressings, and garnish-only items were excluded per instructions (no gram quantity given), so actual sodium (and to a lesser extent kcal/fat/carbs from such omissions) is almost certainly higher than shown. Unspecified/omitted ingredients: none.
Calculation sources
- hake, poached and flaked: 160.0 g -> USDA SR Legacy fdc 175161 (Fish, whiting, mixed species, cooked, dry heat) - ANALOGUE for hake (whiting, same order Gadiformes; no hake entry in SR Legacy); cooked weight basis
- potato, boiled and mashed: 80.0 g -> USDA SR Legacy fdc 170030 (Potatoes, Russet, baked) - ANALOGUE for boiled/mashed (no boiled entry; stated weight assumed = cooked/mashed yield)
- parsley, chopped: 3.8 g -> USDA SR Legacy fdc 170416 (Parsley, fresh); assumed 1 tbsp chopped ~ 3.8 g (standard household reference weight, not a direct SR Legacy portion row for this exact food)
- spring onion, sliced: 7.5 g -> USDA SR Legacy fdc 170005 (Onions, spring or scallions, raw); assumed 1 spring onion ~15 g (common reference weight, not a direct SR Legacy portion row) x q=0.5
- egg, beaten: 12.5 g -> USDA SR Legacy fdc 171287 (Egg, whole, raw, fresh); 1 large egg reference weight = 50 g x q=0.25
- breadcrumbs: 20.0 g -> USDA SR Legacy fdc 174924 (Bread, white, commercially prepared / soft bread crumbs) - ANALOGUE for panko (no panko-specific SR Legacy entry)
- oil: 14.0 g -> USDA SR Legacy fdc 172336 (Oil, canola) - ANALOGUE for unspecified 'oil'; USDA portion 1 tbsp = 14 g