• Elliott

Fish Cakes : Yellow Label

Updated: Jun 3, 2020



Macronutrient Breakdown


Energy ≈ 678 kcals

Fat ≈ 31 g

Of Which Saturates ≈ 7 g

Carbohydrate ≈ 61 g

Of Which Sugars ≈ 1 g

Fibre ≈ 3 g

Protein ≈ 37 g

Non-discretionary salt ≈ 2 g



Micronutrient Breakdown


This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This yellow labelled meal focuses on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a red label recipe to focus on Iron (the second most common nutrient deficiency in the UK) uptake. Make the other a blue label recipe to cover the remaining electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. Click here to read more on the functional theory behind it.



Ingredients


1 Tin of Sardines in Spring Water, Drained

1 Large Egg

25 g of Rice Flour

55 g of Long Grain Rice

1 Small (or roughly 10 g of) Spring onion

1 tsp (or roughly 5 g) of Fish Sauce

1 Tbsp (or roughly 20 g) of Low Fat Mayonnaise

1 Lemon

½ a Clove (or roughly 1.5 g) of Garlic

2 Tbsp of Avocado Oil



Prep


  1. Rinse the rice in a sieve then add it to a small saucepan with 140 mL of water and soak for 10 minutes.

  2. Whilst the rice soaks, prepare the batter starting by whisking the egg and fish sauce together. Then slowly add the rice flour in stages whilst continuing to whisk.

  3. Slice the spring onions into discs and leave some of the darker green ones to one side, as a garnish. Pour the rest in with the batter and mix.

  4. Pour the batter into a food processor along with the sardines and leave for later.

  5. Put the mayonnaise in a bowl and peel and crush the garlic into it. Add a few drops of lemon juice and give it a stir.

  6. Add the avocado oil to a large frying pan and leave for later use.



Cook


  1. Bring the rice to boil then immediately reduce to a low-medium heat and simmer until all of the water has been evaporated (roughly 10 minutes) but be careful not to burn.

  2. Bring the oil in the frying pan to a medium heat and allow it to puddle over the whole of the pan. Reduce the heat immediately if the oil starts to smoke.

  3. Once cooked, add the rice to the food processor and pulse the mixture 3 or 4 times.

  4. Scrape the mixture from the food processor into a bowl. Then use an ice cream scoop to dollop the mixture into the frying pan, in 8 equal piles.

  5. Shallow fry on both sides for 2-3 minutes.

  6. Once crispy on both sides, remove the fish cakes from the pan using a fish slice and place on a paper towel. Allow the paper towel to soak up the excess oil on both sides of each fish cake.

  7. Finally, Pile the fish cakes up in the middle of a plate to serve. Garnish with the remaining spring onion and dollop on the garlic-mayonnaise.

  8. Season to taste with the lemons juice.

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