600g floury potatoes, such as Maris Piper, peeled and cut into small chunks
500g skinless and boneless cod loin or fillet, defrosted if frozen, chopped into small pieces
Low-calorie cooking spray
1 bunch spring onions, trimmed and thinly sliced
150-200g small cooked peeled prawns, defrosted if frozen
2½ tbsp chopped fresh flat-parsley, plus extra to serve
2½ tbsp chopped fresh chives
1 level tbsp extra-light mayonnaise
4 tbsp plain quark
2 tbsp fat-free natural Greekstyle yogurt
30g cornichons or cocktail gherkins, finely chopped
1 tbsp capers, drained, rinsed and finely chopped
6 medium eggs, 2 beaten
75g dried panko breadcrumbs
2 tbsp white wine vinegar
200g sugar snap peas, halved lengthways, to serve
200g thin-stemmed broccoli, to serve
Lemon wedges, to serve
1 Boil the potatoes for 20 minutes, or until tender. Drain well, then return to the pan and mash until smooth. Meanwhile, pour around 6cm water into a saucepan and bring to the boil. Add the cod and simmer for 8 minutes. Lift out the fish onto a plate, then when cool enough to handle, break into flakes.
2 Spray a small, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Stir-fry the spring onions for 1 minute until tender, then remove from the heat.
3 Put the mash, cod, spring onions, prawns, 1½ tbsp parsley and 1½ tbsp chives in a bowl, then season and mix well. Divide the mixture into 8 and shape into fishcakes. Cover with cling film and chill for 20 minutes.
4 Preheat your oven to 220°C/fan 200°C/gas 7. Make the tartare sauce by mixing together the mayonnaise, quark, yogurt, gherkins, capers and remaining parsley and chives. Season, cover and chill until needed.
5 Dip the fishcakes into the beaten eggs, then into the breadcrumbs to coat evenly, pressing them on with your hands. Transfer to a non-stick baking tray and bake for 30 minutes until golden.
6 A few minutes before the fishcakes are ready, bring 2 litres of water to a very gentle simmer in a large, deep frying pan. Add the vinegar and a good pinch of salt, then break in the eggs one at a time. Poach for 3 minutes, then lift out with a slotted spoon and drain on kitchen paper.
7 Boil the sugar snap peas for 3-4 minutes and the broccoli for 5-6 minutes, then drain. Divide the fishcakes between 4 plates and top with a poached egg. Serve with a quarter of the tartare sauce per person, the vegetables and lemon wedges and add freshly ground black pepper.