ALL · dinners · Healthy Eating Ideas

Smoked Cod and Sweet Potato Fishcakes with Fried Rice

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Continuing with my Superfoods, I fancied a Chinese Flavour Inspired dinner for my Saturday night in but also wanted to keep it healthy and not overload on calories.  Looking in my cupboards and fridge I saw a lovely piece of smoked Cod I got from my usual fishmonger so decided to use this.

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This is my Saturday do it yourself Chinese Takeaway Dinner.

Serves 2/3

FOR THE FISHCAKES:-

200 g Smoked Cod
1 medium Baked Potato
1 medium Sweet Potato
Handful of Fresh Coriander
1 Juice of lime
1 tsp smoked paprika
2 tbsp light olive oil
1 tsp of spiced red pepper or chilli
Plain Flour for dusting
Salt and pepper to taste

  1. Bake the potatoes in the microwave on high heat for about 10 mins until soft
  2. Scoop out the inside of the potatoes and place in a food processor
  3. Slice the fish portion and add to food processor with paprika, coriander, red spice and lime juice, blend together.
  4. With your hands shape into patties about 1cm thick and 10cm dia, dust with flour and refrigerate for about 1 hour
  5. Heat the oil in a flat pan to medium heat
  6. Place the fish cakes in the pan and cook through for about 5-6 mins on each side or until golden brown.

I served these with a little Sweet Chilli Sauce on the side which was lovely!

Nutrition Facts
Smoked Cod and Sweet Potato Fishcakes

Servings Per Recipe: 3

Amount Per Serving

Calories: 225

  • Total Fat: 9.6 g
  •     Saturated Fat: 1.3 g
  •     Trans Fat: 0 g
  • Cholesterol: 31.3 mg
  • Sodium: 283 mg
  • Total Carbs: 23.2 g
  •     Dietary Fiber: 3.4 g
  •     Sugars: 2.7 g
  • Protein: 12.6 g

 

FOR THE CHINESE FRIED RICE:-

75g Wholemeal Brown Rice
50g Frozen peas
1 Chopped Red pepper finely
4 Spring Onions – chopped finely
2 tbsp soy sauce
2 eggs
1 tsp Turmeric
1 tbsp sesame oil

  1. Cook rice as per packet instructions and set aside.
  2. Heat oil in a wok/pan
  3. Crack 1 egg into pan and stir continuously until you get scrambled egg.

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4. Then add in rice, peas, red pepper, onions, turmeric and stir together.

5. Crack in the other egg add in soy sauce and stir through until egg is cooked.

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Make sure you stir continuously or it will stick together. If it does add a little water.

Yummy!

Nutrition Facts
Chinese Fried Rice

Servings Per Recipe: 2

Amount Per Serving

Calories: 324

  • Total Fat: 12.5 g
  •     Saturated Fat: 2.6 g
  •     Trans Fat: 0 g
  • Cholesterol: 163.7 mg
  • Sodium: 1105.2 mg
  • Total Carbs: 40.2 g
  •     Dietary Fiber: 4.8 g
  •     Sugars: 5.3 g
  • Protein: 12.9 g
ALL · dinners · Facts and info on Scotland · Healthy Eating Ideas · Scottish Cuisine

Scottish Fish Medley

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Got some of my favourite fish from my fishmongers… Jim Mason from St. Monans (small fishing village in Fife), he’s brilliant, always has fresh fish thats caught that morning and delivers to your door the same day…can’t ask for better than that.

1 x Scottish Smoked Cod

1 x Scottish Salmon, flatter the better

2 x Handfuls of Spinach

1 tbsp cream cheese (Extra light philadelphia is my fav)

Few slices of beetroot

Handful of chopped parsley

squeeze of lemon juice

extra light mayo

 

Preheat oven to 180 deg (or Fish setting)

1. Spread salmon with cream cheese and lay some spinach on top, the carefully roll salmon into a roll, cut to desired portion size and tie tightly with string to hold each portion together. Put into an oven bag and make a couple of holes in bag, place on oven tray.

2. Place smoked cod into an oven bag sprinkle with little lemon juice, make a couple of holes in bag and place in oven on tray.

3. Bake for approx 20-25 minutes.

4. Meanwhile, place some spinach in a steamer and steam for 3 mins, or place in a casserole dish, add tsp water, cover and cook at 800watt in microwave for 1 minute.

5. Place cod on plate and sprinkle with some parsley and lemon juice, put some light mayo on side to serve.

6. Place salmon onto plate and remove string, splash with lemon juice.

7. Place steamed spinach on plate and top with some sliced beetroot.

8. Yum…Yum…Yum…..oh! serve with a lovely Chardonnay…..perfect meal!