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Fish cutlets Nazma Lakhani
Healthy Hints
Make these healthier by keeping the skin on the potatoes, using oily fish like salmon or mackerel and wholemeal breadcrumbs for the crispy topping. You could even try cooking them in less oil in a non-stick pan. Note that if you eat more than one, this will affect the Food Facts below and may change the traffic light coding.
Ingredients
Ingredients
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500 ml water
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500 g white fish fillets
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1½ tsp salt
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250 g potato
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½ tsp garlic paste
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2 green chilli, finely ground
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3 stalks fresh coriander leaf, chopped
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1 tsp lemon juice
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¼ tsp garam masala
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1 tbsp golden breadcrumbs, or semolina
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2 large egg, beaten
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rapeseed (canola) oil, for shallow frying
What does this chart mean?
- Calories126kcal
- Protein10.4g
- Fat7.3g
- Saturated fat0.6g
- Carbohydrate4.0g
- Sugars (Total)0.2g
- Fibre0.3g
- Salt0.8g
Directions
1. Heat a little water in a medium sized pan and poach the fish in the water with ½ tsp of salt until tender, for approximately 10 minutes.
2. Drain the water and flake the fish.
3. Peel, slice and cook the potatoes in boiling water until tender.
4. Mash potatoes and mix with the fish, garlic, chillies, coriander, remaining salt, lemon juice, garam masala and a little egg to bind.
5. Form the mixture into 12 cutlets and coat with the breadcrumbs or the semolina.
6. Dip into the beaten egg and shallow fry until golden brown.
7. Drain onto kitchen paper.
