Wednesday, 8 January 2014

Smoked Mackerel Fish Cakes

I may worry (probably unduly) about my child's nutrition but it can be difficult to encourage kids to eat oily fish. Oily fish is an excellent source of Omega 3 oils.  Omega 3 are a group of oils which, although the jury is out on the specific health effects; it's generally believed they're pretty good things to have in your diet.  Sources include things like salmon, herring, sardines, mackerel, fresh tuna, pollock (at lower levels) etc.  There are other sources but oily fish is the most concentrated.  This might not look like a lot of mackerel in the recipe but there's about five times more omega 3 in mackerel than there is in cod.

So how to get this goodie into your child's diet?  A challenge and I've linked some other oily fish recipes at the end if you'd like some more ideas!

Smoked mackerel fish cakes



Smoked Mackerel Fish Cakes - made 6

Ingredients

1 Potato (mine weighed just over 200g, 7oz before peeling)
85g, 3oz Butternut squash (peeled weight)
1 tsp mild, grainy mustard
25g, 1oz Hot smoked mackerel (i.e. the type which is ready to eat)
Spray oil

Method

Peel the potato and cut the butternut squash into chunks and then boil together in water for approx 20-25 mins or until fully cooked.  Drain well then mash together using a potato masher.  Allow to cool.

Flake the mackerel into the mash mix and add the mustard.  The mix might be a bit soft but once you get your hands in it should be pretty mouldable.

Mix well then shape into fishcakes and put on a lined baking tray.  Cover and chill until ready to cook.

baked fish cakes


When ready to cook, preheat an oven to 200oC, 400F, gas mark 6.

baked fish cakes


Uncover and spray the tops with spray oil.  Bake for 25-30 mins or until brown.

My 3 year old ate 4 of them (he asked for seconds).  I think that's a hit!

Make it Thrifty:

Try using leftover vegetables to make this to keep costs down and why not cook something else in the oven at the same time?  Like sweet potato wedges to have on the side (or roast carrots and radishes like I did if you're feeling more adventurous) or a crumble for pudding?

Here are some other great oily fish recipes for your family:





Tuna Meatballs









Fish Pie











Herb crusted Salmon














Baked Salmon Fishcakes







January's Family Foodies challenge is all about 'hidden goodies' and this recipe has hidden veg and Omega 3.  I've submitted this along with a few other recipes to Bangers and Mash and Eat your veg's challenge:

4 comments:

  1. We don't eat nearly enough fish in our house as my husband is intolerant and so I don't end up cooking it all that often. This looks like a great recipe to make up in advance for my little ones - do you know if they freeze well? And of course, another great entry for this month's Family Foodies challenge - thank you!

    ReplyDelete
    Replies
    1. Why thank you! I got two hidden goodies in!

      I've not tried freezing them but I would imagine frozen raw, they would keep for a month or so, defrost fully before cooking and make sure the mackerel hasn't already been frozen (it should say on the packet).

      Delete
  2. I have tried these with my 10 month old and she loves them! They also freeze beautifully. I freeze them after they have been cooked, then leave them to defrost so all my mother in law has to do is reheat them for her. Thanks for another great recipe!

    ReplyDelete
    Replies
    1. Wow thank you and thanks for testing out freezing for me!

      Delete

I would love to read your comments but please don't include links in them.