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Smoked Haddock and Kidney Bean Fish Cakes
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PREP TIME:
1 hour
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COOK TIME:
25 minutes
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DIFFICULTY:
Moderate
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SERVES:
2

Recipe ingredients: Serves 4

  • 2 spring onion stalks (50g total weight), chopped
  • 200g smoked haddock fillets (skinned) (boneless)
  • 100g tinned red kidney beans, drained & rinsed
  • 1 tbsp chopped fresh or dried parsley
  • Grated zest of ½ lemon
  • 1 Small egg yolk
  • 25g dried wholemeal breadcrumbs or 1 slice of bread
  • 1 tsp ground flaxseeds
  • 1 tsp chia seeds
  • 2 tbsp oil (olive, rapeseed, hemp seed or spray oil)
  • 1 tbsp 0% fat Greek yoghurt
  • 4 tbsp light mayonnaise
  • 2 tsp lemon juice to taste
  • Cayenne pepper to taste

Nutritional Information

Typical values
Per Serving
Approx Calories
486
Total Fat
32g
Carbohydrates
20g
Sodium
809mg
Protein
31g
Fibre
6g

Recipe prep & method

Pecans are a fantastic source of copper and manganese which are two minerals that support metabolic health. They’re also packed full of fibre and contain a good source of Zinc which is vital in immune health, brain function and cell growth.

 

This recipe contains coconut sugar – ideally organic or unrefined. It is also possible to use brown sugar, however, coconut sugar helps reduce the chances of bloodsugar spikes.

Method

Preheat oven to 150°C (130°fan) and line a baking tray with parchment paper.

Mix rosemary, salt, sesame seeds and sugar in a small bowl.

In a separate larger bowl, whisk the egg white just until frothy.

Add pecans to egg whites, stirring until completely covered.

Sprinkled rosemary mixture on top, stirring until all coated.

Place pecans on lined baking tray and bake for 20 minutes, or until the coating is no longer wet.

1 Tsp Fresh Rosemary, Minced1 Teaspoon Sea Salt1/8 Cup Sesame Seeds1TbspCoconut Sugar1 Egg White2 Cups Pecan Halves