Fishcakes are super popular with kids, and Superhero salmon fishcakes are a brilliant way of getting your kids to eat enough Omega-3 fatty acids. Omega-3 is critical for proper brain development, eyesight and maturation of the central nervous system and research has also found that Omega-3 from oily fish can help with focus and concentration.
We particularly love these fish cakes because they are stuffed full with lots of greens too – watercress, spinach and parsley – all of which are brilliant ways to top up their iron and calcium. These are delicious served warm with sweet potato chips and a side of mushy watercress and peas at supper or pop them cold in their lunch boxes. They freeze beautifully so you can make a big batch and have some ready to heat up even on busy school evenings.
Chop the potatoes in half, pop into salted cold water and bring to the boil until cooked, drain and set aside to cool.
Wrap the salmon in foil with a touch of salt and pepper, a squeeze of lemon and a pinch of fresh dill. Then cook the fillets in boiling water for 6-8 mins until just cooked.
Cook the finely chopped spring onions in a frying pan until softened but not browned.
Roughly chop 40g of the watercress and all the spinach and add to frying pan, removing it from the heat just to wilt it down. Then drain your uncooked defrosted peas.
Mash the new potatoes down, don’t cream them. Keep them a bit lumpy. Then de-skin the salmon if needed and add to the potatoes. Add any juices from the foil too. Gently mix together.
Add the spring onions, chopped watercress, spinach, parsley, dill and horseradish, if using. At this point taste and add any further seasoning if needed, including extra lemon and horseradish.
When you are happy with the taste, gently mix in 50g of the peas, trying to keep them whole.
Mould the fishcakes - the size is totally up to you. Cover them and then pop them into the fridge for half an hour or so, to help them hold their shape. You can make these a day ahead.
In a frying pan, heat up some oil to a medium/hot heat and start frying. Try to resist the temptation to keep turning them over, otherwise you will have a fishy bubble and squeak! If you want, make up a tiny one that can be your control cake. You can check how it is browning etc.
Whilst the fishcakes are cooking, make your mushy watercress and peas to accompany the fishcakes: Roughly chop the rest of the bunch/bag of watercress and add to the mixer. Drain and then add the rest of the peas, a squeeze of lemon and seasoning if you wish to use it to the mixer. Blitz away until as smooth as you wish it to be. Because of the skins of the peas it won’t be totally smooth. Ensure you taste along the way and add more seasoning as needed.
I use new potatoes, they are a bit starchier and hold the shape of the fishcake better.
You can swap out the salmon for cod, haddock, coley or mackerel if you prefer.
Hi! I'm Lucinda Miller. Why not have a look at my new healthy cookbook, The Good Stuff?