Pilchard Fishcakes & Parsley Sauce

Ingredients

• 2 cans Pilchards in Tomato Sauce (drained, skin left on, bones removed)
• 2 pieces Potatoes (medium, boiled, cooled, roughly mashed)
• 3 stalks Spring Onions (thinly sliced, both white and green parts)
• 1/4 cup Fresh Parsley (chopped, divided for mixture and sauce)
• 1 whole Lemon (juice only)
• 2 tablespoons All-Purpose Flour (for coating fish cakes and sauce roux)
• 2 tablespoons Butter (unsalted, for sauce)
• 1 cup Milk (whole or 2%)
• 1 teaspoon Salt (to taste)
• 1/2 teaspoon Black Pepper (freshly ground)
• 2 tablespoons Olive Oil (for pan‑frying)

Instructions

1. Gather Ingredients & Equipment

   Measure out all ingredients and set out the skillet, saucepan, mixing bowl, knife, cutting board, and other tools.

   Time: PT5M

2. Clean the Pilchards

   Open the canned pilchards, drain, and place on a cutting board. Using a small knife, gently lift out the central bone and any larger pin bones, leaving the skin and most of the flesh intact.

   Time: PT5M

3. Boil the Potatoes

   Cut the potatoes into quarters, place in a pot of cold water, bring to a boil and cook until fork‑tender, about 12 minutes.

   Time: PT12M

   Temperature: 100°C

4. Cool and Chill Potatoes

   Drain the potatoes, let them cool on a plate, then transfer to the refrigerator for at least 1 hour. This helps the mixture hold together later.

   Time: PT1H

5. Roughly Mash Potatoes

   Remove the chilled potatoes and break them up with a fork, leaving generous chunks rather than a smooth puree.

   Time: PT5M

6. Combine Fish, Potatoes and Flavors

   In a large mixing bowl, gently fold the cleaned pilchards, mashed potatoes, thinly sliced spring onions, 2 tbsp chopped parsley, lemon juice, 1 tsp salt, ½ tsp black pepper, and a pinch of paprika if desired. Mix just enough to distribute evenly.

   Time: PT5M

7. Shape and Lightly Coat Fish Cakes

   Divide the mixture into 6‑8 equal portions. With damp hands, shape each portion into a patty about 1 cm thick. Lightly dust each side with a little extra flour to help form a crust.

   Time: PT5M

8. Pan‑Fry the Fish Cakes

   Heat 2 tbsp olive oil in the large skillet over medium heat (≈180°C). Add the fish cakes, working in batches, and fry 3‑4 minutes per side until golden brown and heated through.

   Time: PT10M

   Temperature: 180°C

9. Prepare the Parsley Sauce

   In the saucepan, melt 2 tbsp butter over medium heat. Whisk in 2 tbsp flour and cook 1 minute to form a roux. Gradually whisk in 1 cup milk, stirring constantly until the sauce thickens (about 5 minutes). Stir in the remaining 1 tbsp chopped parsley, season with salt and pepper, and keep warm.

   Time: PT10M

   Temperature: medium heat

10. Serve

    Plate the fish cakes, drizzle generously with the warm parsley sauce, and garnish with a lemon wedge and a sprinkle of fresh parsley.

    Time: PT2M

Nutrition Facts

Calories

350

Protein

20 g

Carbohydrates

30 g

Fat

15 g

Fiber

3 g