Fish cakes with cauliflower and watercress salad

These goodness-packed fish cakes can be served as a starter or a delicious meal.

Serves 4 | Preparation time: 20 minutes | Cook time: 40 minutes | Fibre: 15g per serve

Ingredients

2 cups (200g) roughly chopped cauliflower florets

550g skinless, boneless white fish fillets, cut into large chunks

2 garlic cloves, crushed

3 tablespoons finely chopped dill

250g cooked cannellini beans or drained and rinsed tinned cannellini beans

1⁄3 cup (50g) quinoa flakes or breadcrumbs

2 free-range eggs

Finely grated zest of 1⁄2 lemon

1⁄4 teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

Lemon wedges, to serve

Watercress salad

1 tablespoon extra-virgin olive oil

2 teaspoons Dijon mustard

Juice of 1⁄2 lemon

4 cups (120g) watercress sprigs

150g sugar snap peas, trimmed and halved

1 baby fennel bulb, trimmed and very thinly sliced

1 cup (155g) frozen peas, thawed

1 small zucchini, very thinly sliced

1⁄2 medium avocado, sliced

50g reduced-fat goat’s feta

2 tablespoons unsalted roasted almonds, roughly chopped

Method

1. Place the cauliflower in a saucepan, cover with water and place over high heat. Bring to a gentle boil and cook for 8 minutes or until tender.

2. Place the fish pieces in a food processor and blitz a few times to break them into smaller chunks. Add the cooked cauliflower and remaining ingredients (except the olive oil) and blitz to combine. You can make the cakes completely smooth or leave small chunks of fish and cauliflower for texture – it’s up to you. Form the mixture into eight or 12 even balls.

3. Heat a drizzle of olive oil in a large frying pan over medium-high heat. Add four balls and gently push down to flatten into patties. Cook for 4-5 minutes each side until golden brown and cooked through. Remove to a plate and cover to keep warm. Repeat with the remaining olive oil and fish cakes.

4. To make the watercress salad, whisk together the olive oil, mustard, lemon juice and about 2 teaspoons water in a large bowl. Add the remaining ingredients and toss to coat the salad in the dressing.

5. Divide the cauliflower fish cakes among four plates and serve with the watercress salad and lemon wedges for squeezing.

The CSIRO Gut Care Guide, by Michael Conlon, Pennie Taylor, Cuong Tran and Megan Rebuli (Macmillan, $39.99).

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