Mackerel Fish Cakes

Serves 1

These delicious mackerel fish cakes contain significant amounts of Omega 3 Fatty Acids, which we are sure you have heard about the plethora of benefits that omega 3 provides for our skin health, heart health and cognition.

Omega 3 is an essential fatty acid, which means our body is unable to produce it and it, therefore, needs to come from dietary sources.

Fatty fish such as the mackerel we have used in these flavoursome fish cakes contain the anti-inflammatory and bioavailable forms of omega 3, EPA and DHA.

These anti-inflammatory properties of omega 3 improve sebum quality, support hydration within the skin and play a major role in skin barrier integrity. Atlantic mackerel is also known for having low toxicity levels, further supporting anti-inflammatory pathways within the body.

Ingredients:

• 1 medium potato, cut into cubes

• 120g can of mackerel, drained

• ½ teaspoon paprika

• 1 sprig of spring onion, finely sliced

• ¼ cup parsley, roughly chopped

• Salt and pepper, to taste

• ½ tablespoon extra-virgin olive oil

To Serve:

• 1 cup rocket

• ⅓ avocado, sliced

• ½ lemon, juiced

Method:

1. Start by boiling the potato in a saucepan with water. Once the potato is soft and easy to stab with a fork, drain the water and let it cool for 5 minutes.

2. Transfer the potato to a bowl and mash it.

3. Break the mackerel apart with a fork and add it to the bowl with the potato.

4. Next, add the paprika, spring onion and parsley. Season with salt and pepper and stir everything to combine.

5. Divide the mixture into 3 and form it into round patties.

6. Heat a frying pan over medium heat and add the olive oil.

7. Place the fish cakes into the frying pan and cook for 5 minutes on each side, until golden.

8. Add the rocket to a plate or wide bowl.

9. Once cooked, add the fish cakes.

10. Top them with the avocado and drizzle over the lemon juice to serve.

Recipe developed by Project Nourish