FUEL
NUTRITION
per serving
556kcal 31g
protein 29g fat (10g
saturates) 41g carbs
(8g sugars) 4g fibreHAVE YOUR
CAKE AND EAT IT
Get yourself into the recovery position
with these delicious fishcakesThese fishcakes are a great
source of carbs protein
and anti-inflammatory
omega-3s which makes
them the perfect recovery
food after a hard run.
They contain sweet
potatoes which have
more beta-carotene and
vitamin E than ordinary
spuds. Save time by baking
the potatoes in advance.WORDS: ANITA BEAN. PHOTOGRAPH: ADRIAN LAWRENCE
Serves 4 (makes
8 fishcakes)
sweet potatoes
salmon illets skinned
butter
milk
fresh parsley
chopped
Grated zest of 1 lemon
Salt and freshly ground
black pepper to season
egg beaten
(approx.) plain lour
dried breadcrumbs
rapeseed or light olive
oil for frying
rocket and
watercress saladSWEET POTATOES
HAVE MORE BETA-
CAROTENE AND
VITAMIN E THAN
ORDINARY SPUDS
1 Bake potatoes at 200C/
180C fan/gas mark 6 for
about 45 minutes until
cooked. Leave to cool.
Alternatively peel cut
into large cubes and boil
for 10 minutes until soft.
2 Meanwhile poach fish
for 10 minutes in enough
water to just cover. Drain
and flake checking for
any remaining bones.
3 Cut the baked sweet
potatoes in half and scoop
out the flesh (or if boiling
drain) and mash with the
butter milk parsley
lemon zest and salt and
pepper. Mix in flaked fish.
4 In three separate shallow
bowls place the beaten
egg flour and dried bread-
crumbs. With floured
hands shape mix into
eight round cakes. Coat
each cake with the flour
egg then the dried bread-
crumbs and ideally leave
in the fridge for about
30 minutes to firm up.
5 Heat the oil in a large
frying pan over medium
heat and fry fishcakes for
4-5 minutes each side or
until golden. Drain on
kitchen paper and serve
immediately. Alternatively
bake them in the oven:
lightly brush with a little
olive oil place on a baking
sheet and cook in the oven
at 200C/180C fan/gas
mark 6 for 15-20 minutes.JUNE 2018 RUNNERSWORLD.CO.UK 075