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Gluten-free Lunchbox Fishcakes

Fishcakes are great for popping in your or your children’s lunchboxes. Simple, nutritious and gluten-free, this fishcake recipe from Sustained Energy For Gluten-free Eaters, by Liesbet Delport RD (SA) and Sharon Alderson, is a lunchtime winner

 

 

Makes 12

 

Make the fishcakes an hour before the time you intend to fry them.

 

Ingredients:

 

  • 500ml cooked hake (3 hake fillets or 300g raw hake), flaked
  • 5 (250g) large baby potatoes, cooked and crushed
  • 45ml (3 tbsp) fresh parsley, chopped or 7,5 ml (½ tbsp) dried parsley*
  • 1 small onion, peeled and finely grated
  • 1 egg, beaten
  • ½ tsp salt
  • freshly ground black pepper
  • 2 eggs
  • 250ml gluten-free, lower GI bread (about 4 slices), crumbed
  • 15ml oil, canola or olive

 

Method:

 

1. Mix the fish, baby potatoes, parsley and grated onion in a large bowl using a metal spoon.

2. Stir in the beaten egg, salt and pepper.

3. Roll tablespoonfuls of the mixture into balls and flatten them slightly. Place the fishcakes in a container in the fridge for 30 minutes.

4. Remove the fishcakes from the fridge. Beat the 2 eggs in a small bowl, and roll each fishcake in the egg and then in the breadcrumbs. Place the coated fishcakes in the fridge to set for a further 30 minutes.

5. Spray a medium nonstick pan with nonstick cooking spray and heat 7,5 ml (½ tbsp) or half of the oil in a frying pan on a medium heat. Fry half of the fishcakes until nicely browned on both sides (about 10 minutes).

6. When cooking the second batch of fishcakes, spray the pan with nonstick cooking spray again, add the balance of the oil and fry the rest of the fishcakes.

7. Serve fishcakes with fresh lemon and 2 to 3 vegetables or a salad in your child’s lunchbox

 

 

 

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