Fishcakes with barley salad and lemon drizzle

Recipe from: 03 February 2015
recipes, seafood, healthy

Ingredients 28
Servings 1
Minutes 00:30

Ingredients

Serving Change
  • FISHCAKES:
  • 1
    can
    (400 g) of mackerel (middle cut)
  • 1/4
    cup
    oat bran
  • 1/2
    cup
    grated carrot
  • 1
    free-range egg
  • zest of 1 lemon
  • 10
    g
    chopped fresh herbs (chives, dill, parsley)
  • salt and pepper
  • 2
    Tbs
    avocado oil
  • BARLEY SALAD
  • 1
    cup
    cooked pearl barley, cold
  • 40
    g
    watercress
  • 1/2
    medium cucumber
  • 1
    avo
  • 50
    g
    almonds, raw and chopped
  • 50
    g
    mixed bean sprouts
  • 100
    g
    cherry tomatoes, cut in half
  • 50
    g
    sliced red onion
  • 50
    g
    basil
  • 10
    g
    fennel
  • 100
    g
    feta
  • salt and pepper
  • LEMON DRIZZLE
  • zest and juice of 1 lemon
  • 1
    tsp
    smooth Dijon mustard
  • 4
    Tbs
    extra virgin olive oil
  • 1
    tsp
    chopped chives
  • salt and pepper
 

Method

00:30
 
FISHCAKES

- Drain the mackerel of any liquid, and put it into a large mixing bowl.
- Using a fork, shred the fish up until it's fine and there are no large chunks.
- Add the oat bran, carrot, egg, lemon zest, and chopped herbs, and mix well. Leave the mixture to stand for about 30 minutes in the fridge, so the oat bran soaks up excess liquid in the mixture.
- Separate the mixture into 8 equal sized balls, and shape them into patties.
- Season the fishcakes with salt and pepper.
- Put a large non-stick frying pan onto a medium heat and drizzle the oil into the pan.
- Once the pan is hot, add the fishcakes and fry on the first side for around 2 minutes, until golden brown. Turn them over and repeat on the other side.

BARLEY SALAD

- Wash the cucumber, tomatoes  and herbs.
- Using a peeler, shave the cucumber into ribbons.
- Cut the avo in half, remove the skin and pip and cut the avo into chunks.
- In a large bowl, mix together the barley, cucumber ribbons, almonds, bean sprouts, tomatoes, onion, tear the fennel and basil up and add to the salad.
- Assemble the salad on a platter. Spread the barley salad mixture on the bottom of the platter. Add the chunks of avo, and crumble the feta over the top of the salad. Sprinkle the watercress on top of the salad.

LEMON DRIZZLE

- Whisk together the lemon juice, zest and mustard.
- Drizzle the olive oil into the lemon mixture whilst whisking.
- Mix in the chopped chives, and season with salt & pepper.

ADSA Dietitians Says:

Mackerel and sardines are very good sources of omega 3 fatty acids. They play a crucial role in brain function, as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
Oats are a good source of soluble fibre-  also known as oat beta-glucan. Research suggests that the soluble fibre in oats may reduce the risk of coronary heart disease by reducing cholesterol levels, specifically LDL cholesterol.

Recipe reprinted with permission of ADSA.

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