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Cod & prawn cakes with tartare sauce

A LITTLE EFFORT

Serves 4

Ready in about 1 hour, plus chilling

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.

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Super-charge your slimdown with the October issue of Slimming World magazine! See results in just 7 days with our make-it-happen eating plan; meet 10 real-life slimmers who between them have lost an amazing 79st; and serve up your favourite pub grub from our low-Syn menu board. Plus discover how to build your own support squad, change your weight-loss destiny and get moving with walking sports. Download your issue now and make it an awesome autumn!

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