5. Healthy fish cakes
High-protein salmon fishcakes are flavoured with red chilli, lime and ginger to create a stand-out fish supper.
These low-calorie, high-protein spiced salmon fish cakes are flavoured with red chilli, lime and ginger. Serve with carrot and cucumber ribbons for a vibrant, healthy dinner.
Ingredients
- 600g floury potatoes (such as Maris Piper), peeled and cut into 2cm cubes
- 3 (approximately 360g) salmon fillets
- 2 spring onions, trimmed and finely chopped
- 1 red chilli, finely chopped
- 1 lime, juiced and zested, plus lime wedges to serve
- grated to make 1 tsp ginger
- roughly chopped to make 4 tbsp coriander
- 2 tbsp gram flour
- 2 tbsp rapeseed oil
- ½ tbsp runny honey
- ½ tsp rice wine vinegar
- 1 tsp toasted sesame seeds
- 4 carrots, peeled and cut into ribbons
- 1 cucumber, halved, trimmed and cut into ribbons
Method
STEP 1
Bring a large, lidded pan of water to the boil and add the potatoes. Reduce the heat and put a metal colander over the top. Season the salmon fillets and put them in the colander. Cover with the lid and leave the fish to steam and the potatoes to simmer. Both should take 10 minutes – if the fish needs more time, give the fillets another 2 minutes but remove the potatoes to stop them over-cooking.
STEP 2
Drain the potatoes well and cool slightly. Transfer to a large bowl and add the spring onions, chilli, lime zest, ginger and half the coriander. Mash together, seasoning well. Remove the skins from the salmon fillets, roughly flake the flesh and fold into the potato mixture. Divide into eight and shape each portion into a ball, flattening slightly so that you have eight patties. Transfer to a plate lined with baking paper and chill for 15 minutes, then dust in the gram flour.
Heat half of the oil in a large frying pan over a medium-high heat. Once hot, add four fish cakes to the pan. Fry for 3-4 minutes or until golden brown on the undersides, then carefully flip each one and cook for a further 3-4 minutes until equally golden brown. Transfer to a plate lined with kitchen paper and repeat with the remaining oil and fish cakes.
Meanwhile, put the lime juice, honey, vinegar and sesame seeds in a large bowl and whisk. Add the carrots and cucumber, and toss to coat. Add the remaining coriander, season lightly and give it a final toss. Once the fish cakes are cooked, serve them with the carrot and cucumber salad on the side and extra lime wedges for squeezing over.
6. Asparagus and salmon parcels
Wrap salmon in parcels with asparagus, dill and capers to create a buttery meal full of nutrients. Asparagus is a good source of vitamin K and folate, as well as vitamins C and E. Butter offers a great source of butyrate – a short-chain fatty acid that benefits your gut and brain health.
Wrap salmon in parcels with asparagus, dill and capers to create plenty of buttery juices to go with this nutritious, protein-packed meal.
Ingredients
- 250g asparagus, trimmed
- 2 x 120g fillets salmon, skin removed
- 1 small clove garlic, crushed
- 1 lemon, zested and juice, plus wedges to serve
- 2 tbsp butter
- a handful dill, chopped
- 1 tbsp capers
- 300g new potatoes, halved, large ones quartered
- 75g frozen peas