These easy and tasty little fish cakes are perfect to get kids to eat more vegetables. You could add different flavours or spices to the mixture, such as paprika or dried mixed herbs. For a spicier flavour add a pinch of cayenne pepper.
This recipe is just one of many healthy and tasty recipes available in a new cookbook launched in September, which is Heart Awareness Month, to keep South African’s blood pressure in check.
Ingredients
170 g tin tuna in water, drained
410 g tin cream style sweetcorn
80 ml frozen peas, rinsed
250 ml wholewheat flour
½ tsp baking powder
2 eggs, beaten
30 ml chopped fresh parsley
¼ tsp salt
15 ml lemon juice
Black pepper to taste
30 ml sunflower or canola oil for frying
Method
1. Place all the ingredients, except the oil, in a large mixing bowl. Mix until well combined.
2. Heat half of the oil in a large frying pan over a medium heat. Fry small spoonfuls of the mixture on both sides until golden brown and cooked.
3. Spoon out and drain on paper towel. Repeat with the rest of the mixture and a little extra oil if necessary.
4. Serve as part of a lunch box with lemon wedges, sweet chilli sauce, tomato sauce or chutney. Carrot sticks, blanched broccoli florets and wedges of fruit like apple and pear will make for a more filling lunch.
Tips
1. If preferred, use pilchards in tomato sauce instead of the tuna. Drain the tomato sauce and freeze to add as a liquid to fish soup or stew. Left-over cooked fish also works well.
2. If your kids enjoy frozen veggies, add any other frozen veggie, like more corn or carrots to the mixture.
Source: cookingfromtheheart.co.za/recipes
- The cookbook has been launched leading cardiovascular medicines provider, Pharma Dynamics, and the Heart and Stroke Foundation SA (HSFSA) to help South Africans control their blood pressure by following the “Dietary Approaches to Stop Hypertension” (DASH). DASH is a proven way to reduce hypertension and is recommended by Hypertension Societies and healthcare professionals the world over.
