Amount Per Serving: Calories 95; Fat 2.9g; Carbs 35g; Sugars 5g; Fibre 5g; Protein 16g; Sodium 1.5g
This healthy, low-fat meal is a perfect choice for heart health because it combines high-quality protein from fish with fibre and spices.
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Ingredients
200g black-eyed beans, soaked overnight and drained
1 onion, chopped
2 fat cloves garlic, crushed
1 carrot, chopped
1 medium leek, chopped
2 tablespoons olive oil, plus extra for brushing
250g boudin sausages, blanc or noir, diced
450ml chicken stock
1 sprig of thyme
Salt and black pepper
4 brill fillets, about 150g each
3 tablespoons red wine vinegar
25g butter
2 tablespoons parsley, chopped
2 tablespoons basil-infused olive oil
Method
To make Tuna Fish Cakes, start by draining the canned tuna.
While the rice is cooking, prepare the eel by grilling or frying it.
Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
Put the oats in the blender or food processor, slightly broken up.
Coat the fillets with the butter mixture while grilling.
Heat a large skillet over medium-high heat and add the fish cakes.
Spoon the sauce over the beans and place the cooked brill fillets on top.
Dip in the flour and coat each fishcake. Dip in the egg and then coat with crumbs. Repeat this process until you have 24 fishcakes. Chill the fish cakes for one hour.