Mackerel & sweet potato fish cakes with a citrus salad

Hero ingredient: Mackerel

Serves 6 (Makes 12 large fish cakes)

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 189 g

Sodium

222 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

51 mg
14%

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

160 mg
20% (source of)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

315 mg
16% (source of)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Mackerel

Nutrient Analysis
Ingredients
Method

Developed by

About Heleen Meyer

Ingredients

Fish cakes

  • 1 x 425 g tin mackerel (middle cut) in brine, drained
  • 3 – 4 medium sweet potatoes (about 500 g) in the skin, cubed, cooked and very well drained
  • 1 small red onion, finely chopped
  • 1 tbsp mild mustard
  • ¼ cup chopped fresh Italian parsley
  • 3 tbsp chopped fresh chives
  • juice and rind of 1 large lemon
  • 1 egg, beaten
  • ⅓ cup cake flour
  • black pepper to taste

Coating

  • 150 ml cake flour
  • 2 tsp ordinary paprika
  • black pepper to taste
  • 2 eggs, beaten
  • 1 cup panko breadcrumbs, slightly crushed
  • 100 ml sesame seeds (60 g)
  • 3 tbsp olive or avocado oil, for frying

Citrus salad

  • ¼ cup olive or avocado oil
  • ¼ cup apple cider vinegar or fresh orange juice (see tip)
  • 2 tsp honey
  • 2 tbsp chopped fresh fennel leaves or fresh dill
  • 2 tsp wholegrain mustard
  • 1 medium fennel bulb, thinly sliced or 1 baby white cabbage, cut into thin wedges
  • ½ baby cabbage, cut into thin wedges
  • 3 citrus fruits of your choice like grapefruit, naartjie, or orange, peeled and segmented

Method

Fish cakes

  1. Place the mackerel in a large mixing bowl and mash with a fork. Lightly mash the cooked sweet potato and add to the mackerel.
  2. Mix the remaining ingredients in until no dry flour is visible. Season with pepper and lemon juice.
  3. Shape mixture into 12 even-sized fish cakes. Use more or less 100 ml per fish cake.

Coating

  1. Mix cake flour, paprika and pepper together and place onto a flat plate. Pour eggs onto another flat plate. Combine the panko breadcrumbs and sesame seeds in a third plate.
  2. Roll each fish cake in the flour mixture until well coated. Next, roll in the egg mixture and lastly in the breadcrumb mixture. Place on a clean plate. Repeat with the rest of the fish cakes.
    Tip: Try to keep one hand dry for the flour mixture and use the other hand for the wet egg mixture. This way you won’t end up with messy, sticky fingers.
  3. Heat a thin layer of oil in a large frying pan over a medium temperature. Fry fish cakes on both sides until golden brown and cooked. Keep warm while frying the rest of the fish cakes.

Salad

  1. Prepare the dressing by mixing the oil, vinegar or juice, honey, herbs and mustard. Season with pepper.
  2. Place the fennel bulb, cabbage and citrus in a large mixing bowl. Pour half of the dressing over and toss to coat well. Allow to marinate for about 15-20 minutes. Spoon onto a serving platter.

To serve

Serve two fish cakes with a portion of salad and more of the remaining dressing as a meal.

Tips

  • When segmenting citrus, work over a bowl to catch all the juices – it’s ideal to use in the dressing.
  • If preferred, substitute the fennel bulb with thinly sliced and lightly steamed broccoli.
  • Avocado, when in season, will be delicious in this salad.

You can impact your health through simple lifestyle changes.

Sign up for two exclusive newsletters a year to keep you on track!

We are legally bound not to share your personal details and we will not send you promotional material. Let us support you on your journey to better health.

"*" indicates required fields

Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low