Delicious UK - (10)October 2020

HIGHIN

OMEGA-3s&

VITAMIN D

EASYSWAPS
Sardinesare
sustainable,full
offlavourand
packedwitha
gooddoseof
omega3s.If
youstillcan’t
convincepicky
eaters,swap
thetinnedfish
forroastedveg
andsomegrated
chedda r.

Sardinefishcakeswith

chillicornsalsa

SERVES4.HANDS-ONTIME 20 MIN,

OVEN TIME 25 MIN

• 500gflourypotatoes(suchas
  marispiperorkingedward),
  peeledandquartered


• 2 x 120gtinssardinesintomato
  sauce,drained(seeEasySwaps)


• 6 springonions,finelychopped


• Finelygratedzestandjuice
  1 lemon,pluswedgestoserve


• 1 mediumfree-rangeegg


• 50gpankoorother dried
  breadcrumbs


• 6 tbsp sunflower oil

FORTHECHILLICORNSALSA

• 198g tin sweetcorn, drained
  
  
  • 225gvine-ripened cherry tomatoes
  
  
  • 2 tbspoliveoil
  
  
  • 1 redchilli(seedsremoved),
    finelychopped
  
  
  • Largehandfulfreshbasil,finely
    chopped,withsome leaves left
    whole to serve
  
  
  
  

1 Putthepotatoesina steamerset

overa panofboilingwaterand

steamforabout 15 minutesuntil

cookedthrough.Removefromthe

heatandleavetocoolslightly

beforemashingwitha fork in

alargemixingbowl.

2 Mashthedrainedsardinesinto

thepotatoesalongwiththespring

onions,lemonzestandjuice,

thenseasonwellwithsaltand

freshly ground black pepper. Divide

into 12 ballsandflatteneach into

apattyabout3cmthick.

3 Heattheovento220°C/200°Cfan/

gas7. Beattheeggina bowl,then

spreadthebreadcrumbsona large

plate.Dipeachpattyintotheegg,

thenthebreadcrumbstocoat

andsetona linedbakingtray.

Drizzlethesunfloweroiloverthe

fishcakes,thenbakefor 25 minutes

untilgoldenbrown.

4 Meanwhile,mixallthesalsa

ingredientstogetherandseason

well.Servethefishcakeswiththe

salsa,basilleavesandlemon

wedgesforsqueezingover.

PERSERVING520kcals,31gfat

(5.1gsaturated),18.3gprotein,

39.8gcarbs(7.2g sugars), 0.7g salt,

4.4g fibre →