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Tuna Fish Cakes with Salad

Preparation: 20 mins

Cooking: 15 mins

Serves 4, costs under £4.00

Ingredients

  • 2 Tins Tuna In Brine (185g)
  • 6 Potatoes (720g) (Medium Sized)
  • 1 Cups Peas (160g) (Frozen)
  • 2 Eggs (0)
  • 3 Cups Breadcrumbs (160g)
  • 8 Leaves Lettuce (40g)
  • 4 Tomatoes (340g)
  • ½ Cucumber (180g)
  • 1 Red Pepper (160g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel the potatoes and cut them into cubes. Boil them until they're soft then mash them. Allow to cool.
  2. Drain the tuna and, with the peas, add to the mash. Beat the eggs in a bowl and gradually add to the mash mixture to bind it together. Leave some egg in the bowl to coat the fish cakes.
  3. Divide the mixture into 8 and shape into a ball then flatten.
  4. Place breadcrumbs on a plate. 
  5. Coat each fish cake in the remaining egg and roll in the breadcrumbs.
  6. Grill on each side for 5 minutes until golden brown and hot throughout.
  7. Wash and prepare salad and serve with fishcakes.

Nutritional Information


Per 100g
Per 495g serving (% ref. intake)

Energy Kcals
87.00
430.00 (22.00%)
Energy Kj
365.00
1806.00 (22.00%)
Protein
5.70g
28.20g
Total Fat
1.00g
5.00g (7.00%)
Saturated Fat
0.20g
1.00g (5.00%)
Carbohydrates
14.50g
71.80g
Total Sugars
1.90g
9.40g (10.00%)
NSP Fibre
1.40g
6.90g
Sodium
115.00g
569.00g
Salt
0.30g
1.50g (25.00%)

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.