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The Nairobian

Healthy fish cakes

Football

By Wambui Kuria | May 02, 2016

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D.

Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your child’s growth and brain. Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings indicate the following: The more fish your children eat (recommended twice a week), the less likely they are to get asthma.

Yields: 10-12 patties

Prep Time: 30 secs

Cook Time: 10-20 mins

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Ready In: About 10 mins

Ingredients:

500g fish fillet, steamed and mashed with a fork

2 eggs, separated

2 tablespoons low fat yogurt

2 teaspoons mustard

1 tablespoon dill, chopped (optional)

4 spring onions, finely chopped

Grated rind and juice of 1 lemon

2 cups (120g) soft white breadcrumbs

1-2 teaspoons vegetable oil

Directions:

Pre-heat the oven to 1800C

Place the fish fillet, egg yolks, mayonnaise, dill, onions, lemon rind and juice and half the breadcrumbs in a food processor. Process to a course mixture; remove from the blender, using your hands, shape to 10-12 small patties.

Beat the egg whites lightly with a fork, dip each patty into the beaten egg white then into the remaining breadcrumbs. Put into the fridge for about 5-10mins.

Heat the vegetable oil in a shallow frying pan and cook patties for about a minute each.

Transfer to a baking tin, and bake for about 5-10 mins to heat through.

Serve with tomato ketchup or garlic sauce.