1 large tine (400g) pilchards (or middlecut) in tomato sauce
1 cup rolled oats, ground into smaller flakes OR 2-3 medium potatoes, cooked and mashed
1 small onion, finely chopped or grated
1 egg, lightly beaten
2 tbsp fresh parsley or coriander, chopped
Salt and pepper, to taste
1 tablespoon lemon juice
Optional: 1 tbsp chutney or sweet chili sauce for extra flavour
Flour for dusting
Cooking spray or a little oil for the baking sheet
Method:
Open the can of pilchards and drain the tomato sauce.
Mash the fish – even the bones as they are a wonderful source of calcium.
Mix all the ingredients into the bowl and mix well.
Form the mixture into small, flat patties (6-8 depending on size). Dust with a little flour if they are too sticky.
Place the fishcakes on a prepared baking sheet and bake at 200⁰C for 15-20 minutes, turning them over halfway through to ensure even cooking and browning. Alternatively, brush the fishcakes lightly with oil and place them into the air fryer basket. Cook at 180⁰C for 5-10 minutes until golden brown.
Enjoy with a fresh green salad or cooked vegetables for a complete meal.
