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Mackerel Fish Cakes with Vegetable Rice

Preparation: 10 mins

Cooking: 15 mins

Serves 4, costs under £4.00

Ingredients

  • 3 Tins Mackerel (300g) (In Brine (Drained))
  • 3 Potatoes (340g) (Medium Sized Or 300g Of Cold Mashed Potato)
  • 1 Tablespoons Reduced Calorie Mayonnaise (15g)
  • 4 Spring Onions (40g)
  • 1 Cup Breadcrumbs (85g) (3 Medium Slices of Wholemeal Bread)
  • 1 Egg (0)
  • 2 Tablespoons Plain Flour (40g)
  • 2 Cups Easy Cook Rice (150g) (Long Grain )
  • 1 Cup Peas (160g) (Frozen)
  • 1 Cup Sweetcorn (160g) (Frozen)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Separate mackerel into flakes and mix in bowl with mashed potato and mayonnaise.
  2. Peel and chop the spring onions into small pieces and add to mixture.
  3. Crack egg into a bowl and beat with a fork.
  4. Add the flour to a separate bowl.
  5. Divide the mixture into 8 and shape into a ball then flatten.
  6. Lightly toast/ grill bread, cut off the crusts and cut each slice open to allow the inside to be toasted/ grilled. Once cooled rub between fingers to make the bread crumbs.
  7. Coat each fish cake in flour, then egg and roll in breadcrumbs.
  8. Grill on each side for 5 minutes until golden brown and hot throughout.
  9. Cook the rice and vegetables as per instructions on the packet and serve together with the fish cakes.

Nutritional Information


Per 100g
Per 370g serving (% ref. intake)

Energy Kcals
152.00
562.00 (28.00%)
Energy Kj
638.00
2360.00 (28.00%)
Protein
6.60g
27.70g
Total Fat
4.30g
15.90g (23.00%)
Saturated Fat
0.90g
3.30g (17.00%)
Carbohydrates
23.00g
85.10g
Total Sugars
1.00g
3.70g (4.00%)
NSP Fibre
1.40g
5.20g
Sodium
104.00g
385.00g
Salt
0.30g
1.10g (18.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.