£1 Wonders
By Jamie Oliver
10 mins
Not Too Tricky
serves 1
About the recipe
Tinned fish is a fantastic cost-effective way to get fish into your diet. I’m celebrating a humble tin of tuna here, which is a good source of protein, vitamin B12, selenium and niacin – all the good stuff! Paired with a crunchy slaw, this entire meal contains 2 of your 5-a-day and you’ll only need one pan. I wanted to create a cracking recipe to serve 1 person, but you can easily double or quadruple this – just cook the fishcake to order.
Recipe From
Ingredients
1 potato (250g)
1 x 145g tin of tuna in spring water
2 tablespoons plain flour
olive oil
80g white cabbage
1 small carrot
a few sprigs of flat-leaf parsley
red wine vinegar
chilli sauce, to serve
Top Tip
EASY SWAPS
Swap the parsley for fresh mint if you like, just make sure you discard the stalks. Dried parsley would also work great.
LOVE YOUR LEFTOVERS
If you’ve got leftover fresh herbs, prolong their life by wrapping the stalks in wet kitchen paper before popping back in the fridge. Or, pound them up with a little salt and decant into ice-cube trays to use in soups, stews or pasta, or to flavour meat and fish.
Method
- Coarsely grate the potato into a clean tea towel, then drain and flake in the tuna, wrap them up, and wring out really well to remove the excess liquid. Transfer to a large bowl with the flour and toss together with a pinch of sea salt and black pepper.
- Drizzle 1 tablespoon of olive oil into a cold large non-stick frying pan, then evenly sprinkle in the mixture, using your fingers to really press it down. Place the pan on a high heat and fry for 3 minutes on one side, then flip or carefully turn out onto a plate and slide back into the pan to cook for 3 minutes on the other side, or until nicely golden and cooked through, then slide onto a serving plate.
- Meanwhile, finely shred the cabbage. Trim the carrot and speed-peel into ribbons. Finely chop the parsley (stalks and all) and place in a bowl with 1 tablespoon each of oil and red wine vinegar, then taste and season to perfection. Pile on top of the fishcake, then drizzle over 1 tablespoon of chilli sauce, to serve.
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