Individual Fish and Potato Cakes
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
130
calories
Calories
Nutritional values
1 <none> contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 130 cal. | (6 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 37.6 μg | (63 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 1.2 μg | (3 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 425 mg | (11 %) | ||
| Calcium | 48 mg | (5 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
12
- Ingredients
- 3.333 cups floury potatoes (cut into chunks)
- 3 Tbsps milk
- Nutmeg (freshly grated)
- 1 Leek (sliced into rings)
- 2 handfuls Baby spinach
- 1 ⅔ cups white fish fillets (e. g. cod, cut into bite-sized pieces)
- 4 Tbsps chopped, mixed Fresh herbs (e. g. parsley, chives, mint, basil)
- 1 cup Crème fraiche
- 1 unwaxed lemon (zest and juice)
- Chives (sliced into rings, to garnish)
Preparation steps
1.
Cook the potatoes in boiling salted water, half-covered, for around 20 minutes until cooked through. Drain and allow the steam to evaporate, then mash thoroughly. Add the milk and mix for a thick mashed potato texture. Season to taste with salt and nutmeg.
2.
Heat the oven to 180°C (160°C in a fan oven), 350°F, gas 4.
3.
Blanch the leek briefly in salted water, quench in cold water and drain thoroughly. Divide between approx. 12 small oven-proof ramekins. Arrange the spinach in the ramekins on top of the leek and add the fish.
4.
Put the herbs and crème fraîche in a mixer and add the lemon zest. Mix thoroughly and season to taste with lemon juice, salt and ground black pepper. Pour over the fish and vegetables.
5.
Spoon the mashed potato into a piping bag with a large star nozzle and pipe an attractive rosette on top of each pie. Bake for 15-20 minutes until golden brown. Serve sprinkled with chives.
