Fishcakes with Quinoa Salad
A healthy and very nutritious dinner that you can make ahead of time and gently warm the fishcakes in the oven before serving. Comforting and packed with protein that’s easy to digest.
Meal Plan Recipes
Fishcakes with Quinoa Salad
By: Debra Carey
This recipe is high in protein and calories as well as just plain comforting. There’s nothing quite like homemade fishcakes and paired with the quinoa salad, you have a healthy protein boost.
Top with tartare sauce or sour cream, or if you’re cutting calories, then just a squeeze of fresh lemon or lime juice is all you really need.
- 450g cod or haddock
- 350g potatoes, Maris Piper works well
- 150ml milk, or almond milk
- 150ml water
- 2 bay leaves
- 1 Tbsp parsley, chopped
- 1 egg
- 85g breadcrumbs, or cornmeal
- 3 Tbsp vegetable oil
- 150g quinoa
- 550ml vegetable stock
- 1 broccoli head, cut into florets
- 20g pumpkin seeds
- 1/2 tsp paprika
- 1 garlic clove, crushed
- 2 Tbsp tahini
- lemon juice
- alfalfa sprouts
Add calories with:
This recipe is already quite high on calories due to the protein content. So only a few additions is really necessary if you’re wanting to boost it. Add a rich tartare sauce or creme fraiche (sour cream).
You could also add olive oil to the quinoa salad to give it a healthy fats boost.
A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).
- Calories: 657 kcal 33% 33%
- Carbs: 72.07g 28% 28%
- Sugars: 7.59g 8% 8%
- Protein: 40.9g 82% 82%
- Salt (Sodium): 934.47g 47% 47%
- Total Fat: 25.18g 36% 36%
- Saturated Fat: 4.4g 22% 22%
- Monounsaturated Fat: 8.6g 0% 0%
- Polyunsaturated Fat: 9.59g 0% 0%
- Trans Fat: 0.01g 0% 0%
- Cholesterol: 45.59mg 15% 15%
- Fibre: 10.48g 37% 37%
- Calcium: 303.24mg 38% 38%
- Magnesium: 210.3mg 56% 56%
- Potassium: 1328.92mg 38% 38%
- Iron: 7.39mg 53% 53%
- Zinc: 3.85mg 38% 38%
- Phosphorus: 551.5mg 79% 79%
- Vitamin A: 485.18iu/mcg 61% 61%
- Vitamin C: 158.01mg 198% 198%
- Thiamin B1: 0.62mg 56% 56%
- Riboflavin B2: 0.58mg 41% 41%
- Niacin B3: 5.04mg 31% 31%
- Vitamin B6: 0.9mg 64% 64%
- Folic Acid B9: 234iu/mcg 117% 117%
- Vitamin B12: 0.38iu/mcg 15% 15%
- Vitamin D: 0.65iu/mcg 13% 13%
- Vitamin E: 3.7mg 31% 31%
- Vitamin K: 187.42iu/mcg 250% 250%
Step by Step Instructions
Make the quinoa salad first. Start by steaming the broccoli for about 10 minutes. Drain and set aside to cool. Then in a large saucepan over a medium heat, tip in the quinoa and heat for 3-4 minutes until the grains start to lightly colour, the odd one or two may pop.
Add the stock to the quinoa (take care, as it will splutter). Turn the heat down to a simmer and cook for 12 minutes, until tender. When cooked, most of the water should have been absorbed. Take off the heat and drain any excess water.
Once the quinoa is drained, placed in a large bowl and add the pumpkin seeds, paprika, crushed garlic, tahini and lemon juice. Mix thoroughly. Then add the cooled broccoli and fold through. Set aside while you make the fishcakes.
In a frying pan, place the cod fillets or other fish you are using, and the 2 bay leaves. Pour over the milk and water. Cover and bring to a boil, then lower heat and simmer for 4 minutes. Take off the heat and let stand, covered, for 10 minutes to gently finish cooking the fish.
Peel and chop the potatoes into even-sized chunks. Put them in a saucepan and just cover with boiling water. Add a pinch of salt, bring back to the boil and simmer for 10 minutes or until tender but not broken up.
Lift the fish out of the milk with a slotted spoon and put on a plate to cool. Drain the potatoes in a colander and leave for a few minutes to drain thoroughly. Place the potatoes in large bowl and mash them roughly with a fork. Add the chopped parsley, salt and pepper to taste and gently fold through the potatoes.
Drain the liquid from the fish and grind some pepper over it, then flake it into big chunks into the potato mixture. Using your hands, gently lift the fish and potatoes together so they just mix. You’ll only need a couple of turns or the fish will break up too much. Put to one side and cool.
Beat the egg on a large plate and lightly flour a board. On another plate, spread the breadcrumbs. Divide the fish cake mixture and shape into 4 cakes with your hands. Roll each cake into the flour on the board and then one by one, coat in the beaten egg until it is completely covered. Transfer the cake to the breadcrumbs and coat all over with breadcrumbs. Set aside on the floured board. Repeat with the other cakes.
Heat the vegetable oil in a frying pan and then fry the fishcakes over a medium heat for about 5 minutes or until crisp and golden.
Serve immediately with lemon wedges and the quinoa salad. Tartare sauce goes very well with this recipe. Or just a squeeze of lemon. Top with alfalfa sprouts.
People Who’ve Made This
“This recipe is a full meal, high in protein, Potassium, Vitamin C, Folic Acid and Vitamin K..”