Salmon Fingers with Mash
|Floury potatoes||1 1⁄2 Kilogram, peeled and cut into large chunks (such as king edward)|
|Whole milk||80 Milliliter|
|Unsalted butter||25 Gram|
|Plain flour||50 Gram|
|Eggs||2 , lightly beaten|
|Salmon fillet||600 Gram, skin off|
|Vegetable oil||4 Tablespoon|
Put the potatoes in a large pan with salted water, bring to the boil and simmer for 20 minutes or until tender.
Drain and allow to steam in a colander for a couple of minutes.
Warm the milk and butter in a pan.
Mash the potatoes until smooth, or put them through a ricer, then beat in the warmed milk and butter.
Meanwhile, make the fish fingers.
Put the breadcrumbs in a bowl, season well and add the lemon zest.
Put the flour and eggs in separate bowls.
Cut the salmon into 8 wedges.
Dip them in flour, shake off the excess, dip them into the beaten egg, then into the breadcrumbs.
(Keep the remaining flour, egg and breadcrumbs to coat the fishcakes later.)
Heat the oil in a pan and fry the fish until golden, around 2 minutes per side.
Keep back 300g mash to make the fishcakes, and serve the rest with the fish fingers.
Calories 829 Calories from Fat 265
% Daily Value*
Total Fat 30 g46.1%
Saturated Fat 7.5 g37.5%
Trans Fat 0 g
Cholesterol 199.2 mg66.4%
Sodium 384.4 mg16%
Total Carbohydrates 96 g32%
Dietary Fiber 6.2 g24.9%
Sugars 5.1 g
Protein 45 g90.1%
Vitamin A 9.6% Vitamin C 41%
Calcium 15.9% Iron 34%
*Based on a 2000 Calorie diet