haddock & parsley fish cakes

Baked, not fried, and with no butter in the mash, these fish cakes are still full of flavour

500g potatoes (peeled weight), cut into even-sized pieces
300g haddock
300g smoked haddock
300ml skimmed milk
Finely grated zest of unwaxed lemon
4 tbsp chopped fresh parsley
4 spring onions, trimmed and finely chopped
4 tbsp capers, roughly chopped
2 medium eggs, beaten
15 g butter, melted
150g pot Asda breadcrumbs
4tbsp flour
spray oil
6 tbsp low-tat mayonnaise
6 tbsp fat-free Greek style yogurt
2 sun-dried tomatoes, drained and chopped
2 x 180g packs baby leaf spinach, to serve

Preheat the oven to 190C/170C Fan/Gas 5. Boil the potatoes until tender. Drain.

Put all the fish in a large pan with the milk. Cover, heat until just simmering, then poach tor 5 minutes. Drain, reserving the milk. Skin and flake the fish, and remove any bones.

Mash the potatoes with 2 tbsp of the reserved milk. Mix with the fish and half the lemon zest, parsley, spring onions and capers. Season with pepper and leave to cool.

Shape into 8 cakes about 2cm thick. Put on a plate with clingfilm and chill for 20-25 minutes.Beat the egg with the melted butter and put in a shallow dish. Put the breadcrumbs and the flour into two separate shallow dishes. Dip the fish cakes on all sides in flour, then egg, then breadcrumbs. Put on a baking tray and spritz lightly with spray oil. Bake for 15-20 minutes.

Mix the mayonnaise and yogurt with the tomatoes and remaining zest, spring onions, parsley and capers.Put the spinach in a large frying pan with 1tbsp water and cook, stirring, until it wilts. Drain, then serve with the fish cakes and sauce.

Low in sugar, fat, saturated fat. Medium salt. 563 calories