Tinned fish is a fantastic cost-effective way to get fish into your diet. I’m celebrating a humble tin of tuna here, which is a good source of protein, vitamin B12, selenium and niacin – all the good stuff! Paired with a crunchy slaw, this entire meal contains 2 of your 5-a-day and you’ll only need one pan. I wanted to create a cracking recipe to serve 1 person, but you can easily double or quadruple this – just cook the fishcake to order.
Ingredients
1 potato (250g)
1 x 145g tin of tuna in spring water
2 tablespoons plain flour
olive oil
80g white cabbage
1 small carrot
a few sprigs of flat-leaf parsley
red wine vinegar
chilli sauce, to serve
Method
- Coarsely grate the potato into a clean tea towel, then drain and flake in the tuna, wrap them up, and wring out really well to remove the excess liquid. Transfer to a large bowl with the flour and toss together with a pinch of sea salt and black pepper.
- Drizzle 1 tablespoon of olive oil into a cold large non-stick frying pan, then evenly sprinkle in the mixture, using your fingers to really press it down. Place the pan on a high heat and fry for 3 minutes on one side, then flip or carefully turn out onto a plate and slide back into the pan to cook for 3 minutes on the other side, or until nicely golden and cooked through, then slide onto a serving plate.
- Meanwhile, finely shred the cabbage. Trim the carrot and speed-peel into ribbons. Finely chop the parsley (stalks and all) and place in a bowl with 1 tablespoon each of oil and red wine vinegar, then taste and season to perfection. Pile on top of the fishcake, then drizzle over 1 tablespoon of chilli sauce, to serve.
