15g packet flat-leaf parsley
1 bunch spring onions
3 tablespoons low fat milk (1.5% fat)
50g green beans
200g boneless fish fillets (use white and or smoked fish or salmon)
2 tablespoons plain flour
50g panko breadcrumbs
2 tablespoons rapeseed oil
handful baby spinach leaves
1 teaspoon reduced sodium soy sauce
1 teaspoon apple cider vinegar
salt (optional) and freshly ground black pepper
Peel the potatoes and cut into chunks. Strip the parsley from the stalks and finely chop. Trim the scallions and finely chop.
Cook the potatoes in a pan of boiling water with a pinch of salt (optional) for 15-20 minutes until tender. Drain and steam dry for a few minutes, then mash with a little of the milk.
Meanwhile, trim the green beans and then steam for 3-4 minutes until very tender. Tip out on to a chopping board and when cool enough to handle finely chop into small pieces.
Place the fish in a large non-stick frying pan and cover with the cold water and squeeze in a little lemon juice. Add a pinch of salt (optional) and bring to a gentle simmer, then poach for 4-5 minutes (depending on the thickness of the fish) until just cooked through. Lift out on to a plate with a fish slice and flake into chunks, discarding the skin and any bones.
Mix the parsley and scallions in a large bowl with the potatoes, beans and fish. Season with salt (optional) and pepper. Divide into 6 portions and then shape into small patties.
Break the egg into a bowl and whisk with the rest of the milk. Put the flour on to a plate and season with salt (optional) and pepper and the breadcrumbs on to another plate. Dip the fishcakes into the flour, then dip in the egg mixture and coat in the breadcrumbs.
Wipe out the frying pan and add the oil over a medium heat. Add the fish cakes and cook for 10-12 minutes until crisp and golden brown, turning once.
Meanwhile, make the salad, peel the carrot and cucumber and pare into ribbons. Toss with the spinach leaves and dress with the soy sauce and vinegar. Arrange on plates and add the chunky fish cakes to serve.
NOTE: if time allows leave the fish cakes to firm up overnight in the fridge on a tray covered with clingfilm.