Fishcakes with barley salad

Anina's Recipes
4 servings Prep: 30 mins, Cooking: 10 mins

By Food24 December 22 2016
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Ingredients (25)

1 can mackerel — middle cut
1/4 cup oat bran
1/2 cup carrots — grated
1 eggs — free-range
lemon — zest only
10 g fresh herbs — chopped
salt and freshly ground black pepper
2 Tbs avocado oil
1 cup pearl barley — cooked, cold
40 g watercress
1/2 cucumber — medium
1 avocado
50 g almonds — raw, chopped
50 g mixed bean sprouts
100 g cherry tomatoes — halved
50 g red onion — sliced
50 g fresh basil
10 g fennel
100 g feta cheese
salt and freshly ground black pepper
lemon — zest and juice
1 tsp Dijon mustard — smooth
4 Tbs olive oil — extra virgin
1 tsp fresh chives — chopped
salt and freshly ground black pepper
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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.

– 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.

– 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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