Cuisine – Fragrant fish cakes

You may have heard about something called omega-3 fatty acids, found in certain foods, and how essential they are to good health and the prevention of chronic disease.

Omega-3 fatty acids are a type of polyunsaturated fat. Those found in seafood are more active in the body than those derived from plant sources or supplements. However, for some people plant sources or supplements are the only options, just make sure that your sources are fresh and with supplements, follow the dose instructions properly.

For those who like seafood you can get your weekly dose of omega-3 fatty acids from eating fatty fish at least twice a week, and this includes shellfish such as oysters and mussels. When choosing which fish to buy, other than price, the Forest and Bird Best Fish Guide is a great reference to help you choose sustainably caught seafood. If you know someone who goes fishing or you fish yourself, I am jealous. Fish freshly caught and cooked up is such a delicious treat.

With summer just around the corner, this is a lovely bright and flavoursome fish dish that is quick and easy to throw together. Usually I serve these fish cakes with rice and stir-fried vegetables, but they are also delicious served with just a simple summer salad. Christmas cheer, in the form of after work or weekend drinks is about to start in earnest, and these fish cakes are a great option as a canape. Make up mini versions to serve on a platter, with a sweet chilli dipping sauce.

600g skinless firm fatty fish (e.g. salmon, kingfish, kahawai, skipjack tuna), chopped into chunks
1 Tbsp. finely grated fresh ginger
2 tsp grated lemon and/or lime zest
2 Tbsp. chopped spring onion
1 cup chopped herbs – a combination of what you have or can get such as Thai basil, Vietnamese mint, basil, parsley, mint
2 egg whites
Salt & pepper

Place the fish, ginger, zest, herbs, spring onion, egg whites, salt and pepper into a food processor. Process until everything is just minced together. Heat some cooking oil in a frying pan or on a barbecue hot-plate to a moderately high heat. With wet hands, shape the fish, mix into patties and cook for one to two minutes on each side. Serve on a bed of rice with stir-fried vegetables and sweet chilli sauce.

Nicole Wilson
nicole@nutritionkitchen.co.nz