Easy Fish Cake Recipe By Jamie Oliver

March 07, 2023 Post a Comment

Fish Provençale Healthy Fish Recipe from thehappyfoodie.co.uk

Ingredients

This recipe for easy fish cakes by Jamie Oliver requires some basic ingredients. The main ingredients include: 350g cod fillet, 3 tablespoons of plain flour, 1 egg, 1 teaspoon of Dijon mustard, 1 lemon, 1 tablespoon of capers, 1 handful of parsley, 1 small bunch of chives, 2 tablespoons of olive oil, and 1 small bunch of dill. Other optional ingredients include: 1 tablespoon of butter, 2 tablespoons of white wine, and a pinch of ground pepper.

You will also need some cooking utensils, such as a large non-stick frying pan, a baking sheet, a wooden spoon, and a large bowl. You may also need a grater or food processor to grate the vegetables.

Instructions

To begin, preheat the oven to 180°C/gas mark 4. Take the cod fillet and remove any skin or bones. Cut the cod into small cubes and place them in the bowl. Add the flour and egg, and mix together until a thick paste is formed.

Next, add the mustard, lemon juice, capers, parsley, chives, olive oil and dill to the mixture. Mix together until all the ingredients are combined. If desired, add the butter, white wine and pepper, and mix again.

Line the baking sheet with non-stick baking paper. Using your hands, shape the mixture into small patties and place them on the baking sheet. Bake in the oven for 15 minutes or until the fish cakes are golden brown and cooked through.

Once cooked, remove the fish cakes from the oven and allow to cool slightly before serving. Serve with a lemon wedge and your favourite sauces or chutneys.

Nutrition

This easy fish cake recipe by Jamie Oliver is a healthy and nutritious meal. It is low in fat and high in protein, providing a good source of vitamins and minerals. One serving of this fish cake provides approximately:

Calories: 224
Protein: 18.4g
Fat: 9.1g
Carbohydrates: 10.1g
Fibre: 1.4g
Vitamin B12: 1.3mcg
Iron: 1.7mg
Magnesium: 53.7mg
Potassium: 367mg

This easy fish cake recipe is also a great source of omega-3 fatty acids, which are important for heart health. As with all meals, it is important to remember to eat in moderation and to ensure that the fish cakes are cooked thoroughly.

Tips and Variations

This easy fish cake recipe by Jamie Oliver is a great base recipe that can be adapted to suit any taste. To make the fish cakes more flavourful, try adding chopped garlic, ginger, chilli or other herbs and spices. You can also add grated vegetables such as carrots, courgettes or peppers.

For a healthier version of this fish cake recipe, try using wholemeal flour instead of plain flour. You can also substitute the cod for any other white fish, such as haddock, pollock or coley.

To make this recipe even easier, you can cook the fish cakes in a non-stick frying pan over a medium heat for 2-3 minutes on each side until golden brown and cooked through. Serve with a side salad or steamed vegetables.

Conclusion

This easy fish cake recipe by Jamie Oliver is a delicious and healthy meal that is sure to please everyone. With its simple ingredients and quick preparation time, it is the perfect meal for busy weeknights or a relaxed weekend dinner. With so many variations and flavour combinations to choose from, this recipe is sure to become a family favourite!