A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

A Tasty Store-Cupboard Standby:

Low-Calorie Salmon & Herb Fish-Cakes Recipe

(285 Calories)

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

I love store-cupboard and leftover recipes, but, I often forget to write them down and many a “thrown together” tasty meal idea has been lost, as it is almost impossible to replicate them again. This was one such recipe, but this time I remembered to jot down how I made these tasty little fish-cakes, and as well as being a delicious lunch-time meal, they are also low in calories, which is a “win-win” situation for me! By using a little flour to coat them, as opposed to bread crumbs, and by omitting the usual mayonnaise (or egg), these rather rustic, chunky fish-cakes came in at only 285 calories per portion – that’s two fat fish-cakes each. The cucumber ribbon salad that accompanied them is not “0″ calories, as my photo says below, but, it is almost not worth adding the calories, as a 50g portion of cucumber is only 5 calories, and as we only had about half of that each, I can be forgiven for not adding the calories into the meal…….but, you add them if you wish!

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

 

The whole concept of all my “diet” recipes, and I DO hate that expression “diet food”, is to make them tasty, filling and NOT the usual diet food. So, you WILL see burger, risotto and kebab recipes amongst my 5:2 diet recipes, as well as stuff on toast, curries and breakfast treats such as pancakes. These fish-cakes would be perfect when served as a family meal, with chips or seasonal vegetables, and although they are low calories, they certainly don’t lack in flavour and taste. They are easy to whip up, and if you make this recipe and it’s only for one person, than the other portion can be frozen, before they are cooked, for another day.

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

Although I have suggested making these fish-cakes with tinned salmon, they would also be excellent if made with fresh salmon too. One tip I want to share, is to be very patient when you cook them. They need to be cooked over a low heat and be turned regularly, so they heat right through and become a lovely golden brown and crispy on the outside. One aspect of cooking low-fat, is to add as much flavour as you can into a recipe, and I have achieved that by adding capers, fresh herbs and some Tabasco in these fish-cakes.  Obviously, do adapt the recipe to taste, omitting the Tabasco sauce and/or capers if you like.

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

I hope this “Fish on Friday” recipe has inspired some of my readers to make these, whether you be on a diet or not, these are hearty, rustic cakes of fishy loveliness. I bet they will make a brilliant fish-cake sarnie (sandwich) too, either in pitta bread or between thick slices of home-made bread (on a non diet day of course!) with a smidgen of tartare sauce or even KETCHUP! That’s all for today, look out for more recipes over the weekend – I have some baking recipes to share, some “Sous Vide” fish recipes, as well as some seasonal vegetable recipes. Have a great weekend, and see you soon, Karen 

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

A Tasty Store-Cupboard Standby: Low-Calorie Salmon & Herb Fish-Cakes Recipe (285 Calories)

Low-Calorie Salmon & Herb Fishcakes

Serves 2
Prep time 45 minutes
Cook time 10 minutes
Total time 55 minutes
Allergy Fish
Meal type Lunch, Main Dish, Snack, Starter
Misc Child Friendly, Freezable, Pre-preparable, Serve Hot
Occasion Casual Party, Easter
Region British
By author Karen S Burns-Booth
Tasty and hearty home-made fish-cakes which are only 285 calories per portion of two fat fish-cakes, and are made with leftover mashed potato and store-cupboard tinned salmon. Packed with fresh herbs and a dash of Tabasco to add a spicy kick, these are perfect for anyone following a low-calorie diet such as the 5:2 diet (for fast days) and Weight Watchers.

Ingredients

  • 213g tin of wild salmon (165g drained)
  • 140g cold mashed potatoes
  • 1 tablespoon of chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon capers, drained and chopped
  • 1 teaspoon Tabasco sauce
  • salt and pepper
  • 1 tablespoon plain flour
  • 2 to 4 sprays of low-fat spray oil, such as Fry Light

Note

Tasty and hearty home-made fish-cakes which are only 285 calories per portion of two fat fish-cakes, and are made with leftover mashed potato and store-cupboard tinned salmon. Packed with fresh herbs and a dash of Tabasco to add a spicy kick, these are perfect for anyone following a low-calorie diet such as the 5:2 diet (for fast days) and Weight Watchers.

Directions

Step 1 Mash the tinned salmon in a bowl, discarding the skin and bones if you wish.
Step 2 Add the mashed potato, chopped herbs and capers to the salmon and mix thoroughly. Add the Tabasco, salt and pepper to taste, mix well again.
Step 3 Roll the mixture on a lightly floured board into a sausage shape, and then wrap in cling-film and chill for at least 30 minutes in the freezer.
Step 4 When you are ready to cook the fish-cakes, take the mixture out of the freezer and cut into 4 cakes, or thinner ones if you wish, although thicker ones are best, as you will use less flour and oil. Dust each fish-cake in a little flour, so they are completely covered.
Step 5 Spray the low-fat oil into a large non-stick frying pan that is big enough to take all of the fish-cakes on one layer and heat over a medium heat.
Step 6 Cook the fish-cakes over a low heat turning carefully every few minutes, until they are golden brown and warm right through.
Step 7 Serve immediately with fresh chopped herbs, a wedge of lemon and a salad of cucumber ribbons, or a green salad. (50g cucumber is only 5 calories)
Step 8 Add 26 calories for a tablespoon of light tartare sauce.

As these fish-cakes have fresh herbs in them, I am entering them into my own Herbs challenge, formerly called Herbs on Saturday, and now sporting a new badge and name – Cooking with Herbs. If you have cooked with herbs , why don’t you join in here:

- Cooking with Herbs Challenge –

Herbs on Saturday for June: Cooking with Herbs Challenge - Win a Pot of Culinary Lavender Grains

I’m also adding this recipe to the lovely Melissa’s Foodie Friday Blog Hop

A Room For Two With A View

Comments

  1. says

    Oh. My. Goodness. Just when I thought my salmon cakes couldn’t get any better, you raise the bar by adding leftover mashed potatoes! Seriously, I can’t wait to try this recipe!

    Thanks for sharing this, Karen, and I hope you will link up this wonderful recipe and any others you like at my Foodie Friday Blog Hop at A Room for Two with a View. I know my readers would love it!

    Have a fantastic Foodie Friday and a wonderful weekend!

    Melissa

    • says

      Thanks Melissa! I would be REALLY happy to share this on your blog hop and I will add the link as soon as I have commented here! Karen

  2. says

    you know my mum always makes her salmon fish cakes with tinned salmon and I think they make them taste exceptional and unlike anything else, so I would always use tinned like you’ve done… they look so tasty, I’d quite like a couple right now xx

  3. says

    Your recipes are wonderful. I would love for you to share them with us at foodieportal.com. Foodieportal.com is a new food sharing site, we’re no photography snobs, we’re just foodies and we actually try hard to promote your pictures. At foodieportal.com all your food pictures will get accepted so I really hope you come and join us.

  4. says

    Fabulous recipe. A good fish cake recipe is one that should be a staple for everyone — they’re pure comfort food. And if they can be made out of store-cupboard ingredients for low calories, even better x

  5. Natalie Stewart says

    Easiest 5:2 day yet…… Carrot soup for lunch (delicious) and salmon fish cakes for dinner, yum yum yum this is a great diet for foodies and even easier with great recipes like these – thanks so much! P.s. Can’t wait to try the crumpets on a non-diet day.

  6. Caroline says

    Thanks for this recipe: I’m at the beginning of 5:2 and this was the first time I’ve not still been hungry when I finished eating on a fast day! Delicious enough to have any day, too.

    • says

      Thanks Caroline! I try to create recipes that don’t shout “diet”, and these are one of my favourite meals for a fast day, Karen

  7. says

    Your food photos are amazing. You can share your mouth watering photos with us at foodienewz.com. foodienewz.com is a new food sharing site and we actually try our best to promote your food photos. At foodienewz.com all your food photos will be published without any editorial review so I really hope you come and join us.

  8. Angela says

    These were good. Sustaining for a fast day. I made half with tinned tuna and the other half with salmon as hubby dislikes salmon. I will be making them again. Thank you Karen.

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