Makes 12 fish cakes or burger patties, or 24 mini fish ballsfishcakes

  • 1 tin (410g)  pilchards in tomato sauce or 1 tin salmon
  • 400g  poached white fish (e.g. hake)
  • 1 medium onion, peeled and finely grated or chopped
  • 30ml fresh parsley, finely chopped (2T)
  • 375 ml lower GI oats(1 1/2)
  • 2 eggs
  • 30ml (2T) canola or olive oil
  1. Remove pilchards from the tomato sauce and flake. Reserve the sauce.
  2. Flake the poached white fish and mix it with the pilchards
  3. Add the onion, parsley, oats and some sauce from the pilchards to make a firm batter. (use extra tomato sauce if using salmon)
  4. Mix the eggs. Be careful not to overmix.
  5. Shape the mixture into 12 fish cakes or burger patties, or 24 mini fish balls.
  6. Heat 15ml (1T) oil in a large frying pan and fry half the fish cakes quickly, as one batch over medium heat. Remove from heat and keep warm.
  7. Add the remaining oil to the pan and quickly fry the second batch of fish cakes.
  8. Serve with potato wedges or colourful coleslaw or baby (new) potatoes sprinkled with parsley and plenty of cooked or raw vegetables.

sustained-energy-for-kidsRecipe taken from Eating for Sustained Energy for Kids