Description
Delicious and nutritious cod and tarragon fishcakes served with a refreshing minty peas and leeks salad, complemented by a peppery rocket and lemon dressing. These baked fishcakes combine tender mashed potatoes, fresh cod, and fragrant herbs, making a perfect light dinner or lunch option with healthy ingredients and simple preparation.
Ingredients
Scale
Fishcakes
- Rapeseed oil, for the tin
- 900g potatoes (Maris Piper), peeled and cut into medium chunks
- 2 tsp English mustard powder
- 4 anchovies (10g), finely chopped
- 5 spring onions, very finely chopped
- 2 tsp capers (10g)
- 1 ½ tbsp chopped tarragon
- 2 x 280g packs skinless cod loin, cut into cubes
- 8 tsp wholemeal flour
- 2 eggs
- 90g ground almonds
Peas and Leeks
- 320g frozen peas
- 320g leeks, halved and finely sliced
- 2 tbsp finely chopped mint
Salad
- 4 handfuls rocket
- 2 tsp lemon juice
- 2 tsp extra virgin olive oil
Instructions
- Preheat and prepare baking sheet: Heat the oven to 200°C (180°C fan)/gas mark 6 and lightly oil a non-stick baking sheet with rapeseed oil to prevent sticking.
- Cook and mash potatoes: Boil the peeled and chopped potatoes in a pan of water for 15-20 minutes until tender. Drain well and return them to the pan. Mash the potatoes and mix in the mustard powder, finely chopped anchovies, spring onions, capers, and chopped tarragon until fully combined.
- Add cod to mixture: Gently stir in the raw cubed cod into the mashed potato mixture, ensuring an even distribution without breaking the fish too much.
- Shape and coat fishcakes: Divide the mixture into 8 equal portions and shape each into a cake. Lightly coat each cake with 1-2 teaspoons of wholemeal flour. Beat the eggs in a shallow bowl, dip each fishcake in the egg wash, then sprinkle half a tablespoon of ground almonds over each before placing them on the baking sheet.
- Bake fishcakes: Bake in the preheated oven for 20 minutes, turning halfway through, until the fishcakes are golden and cooked through.
- Prepare peas and leeks: Place the frozen peas and sliced leeks in a pan, cover with water, then cover and bring to a boil. Cook for 10 minutes until tender, then drain and stir through the chopped mint for freshness and flavor.
- Assemble the dish: Divide half of the peas and leeks mixture between two plates. Place 2 baked fishcakes on top of each serving. Toss half the rocket with lemon juice and extra virgin olive oil, then pile on top of the fishcakes for a fresh and peppery finish.
- Storage and reheating instructions: Chill the remaining 4 fishcakes and the rest of the pea and leek mixture separately in the fridge for up to two days. To reheat, place fishcakes on a baking tray and bake at 200°C (180°C fan)/gas 6 for 15-20 minutes until heated through. Reheat peas and leeks in the microwave and dress the remaining rocket just before serving.
Notes
- This recipe is part of a Healthy Diet Plan with nutritionally optimized meals.
- Fishcakes can be made ahead and refrigerated for up to 2 days.
- Turn fishcakes halfway through baking for even golden color.
- Use wholemeal flour for a healthier coating option.
- Fresh mint and tarragon add a pleasant herbal brightness to the dish.
- Prep Time: 25 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: British
Keywords: cod fishcakes, tarragon, minty peas, baked fishcakes, healthy seafood recipe, British cuisine, light dinner, cod recipe, healthy fishcakes
