The Fish Guide - Everything you need to know

Ingredients

• 2 cans Canned Tuna in Spring Water (185 g each, drained and rinsed well)
• 2 large potatoes Large Potatoes (about 300 g each, peeled and cut into chunks)
• 1 large leek Leek (white and light green parts only, sliced thin)
• 2 tablespoons Unsalted Butter (cut into small pieces)
• 1 teaspoon Salt (plus extra for seasoning)
• ½ teaspoon Black Pepper (freshly ground)
• 2 tablespoons Fresh Chives (finely chopped)
• 2 tablespoons Fresh Flat‑Leaf Parsley (finely chopped)
• 2 lemons Lemon (zest and juice)
• ½ cup All‑Purpose Flour (for dusting)
• 2 large eggs Eggs (beaten)
• 1 cup Panko Breadcrumbs (Japanese style, for extra crunch)
• 3 tablespoons Olive Oil (for pan‑frying, neutral‑flavored oil works too)
• to taste Tartar Sauce (optional, for serving)

Instructions

1. Drain and Rinse Tuna

   Open the cans, pour the tuna into a colander and rinse under cold water, then shake off excess moisture.

   Time: PT5M

2. Boil Potatoes

   Place peeled potato chunks in a large pot, cover with salted water, bring to a boil and cook until fork‑tender, about 15 minutes.

   Time: PT15M

   Temperature: 212°F

3. Sauté Leeks

   Melt butter in a sauté pan over medium heat, add sliced leeks, a pinch of salt, and cook, stirring occasionally, for 6 minutes until just softened and lightly colored.

   Time: PT6M

   Temperature: Medium heat

4. Cool Leeks

   Remove the pan from heat and let the leeks cool to room temperature.

   Time: PT5M

5. Mash Potatoes

   Drain the potatoes, return to the pot, and pass through a ricer (or mash with a masher) until smooth.

   Time: PT5M

6. Combine Ingredients

   To the mashed potatoes add lemon zest, lemon juice, chopped chives, parsley, drained tuna, salt and pepper. Fold gently until everything is evenly distributed.

   Time: PT5M

7. Shape and Chill

   Divide the mixture into 4 equal portions, shape each into a tight ball then flatten into a patty. Place on a tray, cover, and refrigerate for 2 hours (or freezer for 20 minutes) to firm.

   Time: PT5M

8. Set Up Crumb Station

   Arrange three shallow dishes: one with flour, one with beaten eggs, and one with panko breadcrumbs.

   Time: PT5M

9. Coat the Patties

   Dredge each chilled patty in flour, shake off excess, dip in egg, then press into panko, ensuring an even coat.

   Time: PT5M

10. Pan‑Fry

    Heat olive oil in a frying pan over medium‑high heat (about 350°F). Add the patties and cook 4 minutes per side, or until golden brown and crisp.

    Time: PT8M

    Temperature: 350°F

11. Serve

    Transfer the fish cakes to a plate, serve hot with wilted spinach or a side salad and a dollop of tartar sauce.

    Time: PT2M

Nutrition Facts

Calories

550

Protein

30 g

Carbohydrates

45 g

Fat

20 g

Fiber

3 g