oat-crusted mackerel & horseradish fishcakes with herby crème fraîche

serves 4, hands-on time 30 min, oven time 15 min

Replacing some of the breadcrumbs with oats gives these fishcakes a secret weapon. Oats have a lower glycaemic index so they're digested slowly, helping us sustain energy for longer.

700g marls piper potatoes, chopped into equal-size chunks
3-4 tbsp creamed horseradish (see tip below)
Finely grated zest 1 lemon and juice ½, plus wedges to serve
50g fresh flatleaf parsley, finely chopped
230g smoked mackerel fillets, skin removed, flaked into large pieces
1 large free-range egg
470g dried breadcrumbs
40g jumbo rolled oats
Olive oil for frying
100g reduced-fat crème fraiche

to serve (optional)
Mixed salad

Heat the oven to 190°C/170°C fan/gas 5. Cook the potatoes in a large pan of salted boiling water for 15-20 minutes until tender. Drain the potatoes, then transfer to a large mixing bowl and mash until smooth.

Stir in the horseradish, lemon zest and half the parsley with a pinch of salt and pepper until well combined, then gently stir in the mackerel, trying not to break it up too much. Taste and add a little more horseradish if needed (see tip). Form the mixture into 8 equal patties about 2cm thick and put them on a plate. Lightly beat the egg in a shallow bowl. Mix together the breadcrumbs and oats in another shallow bowl. Dip each patty into the egg, then coat in the breadcrumb mixture.

Heat some olive oil in a large frying pan over a medium-high heat. Fry the fishcakes for 3-4 minutes on each side, then transfer to a baking tray. Bake in the oven for 15 minutes or until crisp, golden and heated through.

Meanwhile, in a small bowl mix the creme fraiche with the remaining parsley and the lemon juice, then season to taste with a pinch each of salt and pepper. Serve with the fishcakes, with lemon wedges to squeeze over and a mixed salad alongside, if you like.

PER SERVING 558kcals, 27g fat (7g saturated), 21.7g protein, 54.8g carbs (4.8g sugars), 1.6g salt, 4.7g fibre

Next time:
Swap the mackerel fillets for hot-smoked salmon or smoked trout.

Food Team’s Tip:
Taste the mackerel mix before assembling the fishcakes to see how much creamed horseradish is needed, as some brands have a stronger flavour than others.