– WEEK 3 –
A month of MEALS
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FRIDAY CRAB CAKES Serves 4 1 x 380g tin of crab meat, drained 250g cold mashed potatoes A handful of fresh coriander, finely chopped 4-5 spring onions, finely chopped Zest and juice of ½ a lemon 2 eggs, beaten 2 tbsp flour 150g breadcrumbs 2 tbsp olive oil To serve: Lemon wedges Green salad 1 In a large bowl, mix together the crab, mashed potatoes, coriander, spring onions, lemon zest and juice and half of the beaten eggs. 2 Use your hands to form 12 fish cakes, about 1cm thick. Dredge each of the fish cakes in the flour, then the remaining beaten egg and
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finally in the breadcrumbs. 3 You will most likely have to cook your fish cakes in batches, so as not to overcrowd the frying pan. Heat one tablespoon of the oil and cook half of the fish cakes for approximately 10 minutes, turning once or twice, until golden. Transfer to a plate and
keep warm while you repeat with the remaining fish cakes. Serve with lemon wedges and a green salad.
Per Serving 406kcals, 14.2g fat (2.7g saturated), 45.8g carbs, 3g sugars, 26.6g protein, 3.3g fibre, 0.87g sodium
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31/05/2013 14:47
