Wednesday: Kipper fishcakes
4 baking potatoes, peeled and roughly chopped
220g pack green beans, trimmed
250g frozen peas
210g pack smoked kippers
250ml semi-skimmed milk
1-2 tbsp plain flour
2 spring onions, finely sliced
20g fresh flat-leaf parsley, finely chopped
60g golden breadcrumbs
1 tbsp olive oil, plus extra for greasing
1 garlic clove, sliced
125g baby spinach
1 lemon, ½ zested and juiced, ½ cut into wedges
100g low-fat natural yogurt
1. Simmer the potatoes in salted water for 10-12 mins until tender. In a separate pan, boil the green beans for 5 mins, adding the peas for the last 1 min; drain. Preheat the oven to gas 7, 220°C, fan 200°C.
2. Meanwhile, set aside the butter from the kippers, then put them skin-side up in a wide pan so they sit snugly in a single layer. Pour over the milk and place over a low heat. When the milk starts to steam and you see a bubble or two, remove from the heat and leave for 5 mins.
3. Drain the potatoes; steam-dry for 1 min in a colander. Mash with the reserved butter and 2 tbsp of the poaching milk. Add the spring onions, 50g of the peas, half the parsley and enough flour to make a stiff, mouldable mixture. Drain the kippers and flake into large pieces, removing any skin and bones, and add ton the mash. Gently mix, then shape into 8 cakes (100g each).
4. Put the breadcrumbs on a plate and press the fishcakes into them to coat. Place on a greased baking tray and drizzle with ½ tbsp oil. Bake for 10-15 mins until crisp.
5. Heat ½ tbsp oil in a frying pan over a medium-low heat and fry the garlic for 2 mins. Toss in the beans, peas and spinach; season with pepper and cook for 1 min until the spinach wilts. Add a squeeze of lemon juice and toss again. Mix the yogurt with the remaining parsley, the lemon zest and remaining juice. Serve the greens and yogurt with the fishcakes and lemon wedges.