Ingredients
- ¼ cup (30 g/1 oz) traditional rolled oats
- 1 thick slice (45 g/1½ oz) mixed grain bread
- 2 x 125 g/4½ oz cans mackerel fillets in brine, drained
- 1 tablespoon (20 g/¾ oz) beaten egg
- stoneground wholemeal plain flour for coating
- 350 g/12 oz sweet potato, peeled and cut into chunks
- 2 teaspoons chopped chives
- 1½ cups (180 g/6½ oz) trimmed and halved green beans
- 1 cup (150 g/5½ oz) drained and rinsed canned four bean mix
- 2 teaspoons canola oil
Sauce
- 3 teaspoons mayonnaise (e.g. soy/canola/sunflower oil based)
- 1½ tablespoons low fat plain yoghurt
- ¼ teaspoon finely grated lemon zest
- 1½ teaspoons lemon juice
Mackerel balls with creamy lemon sauce
Method
Place the oats and bread into a food processor and process until fine, 2–3 minutes. Add the mackerel and egg and process until well combined, 2–3 minutes. Shape the mix into 12 walnut-sized balls and coat in flour. Place on a plate, cover with plastic wrap and chill for 10 minutes.
Steam or boil the sweet potato for 8–10 minutes or until tender. Drain, mash (with a little skim milk if needed), stir in the chives and set aside, cover to keep warm.
Steam or microwave green beans, rinse in cold water and combine in a bowl with the four bean mix. Heat a non-stick frying pan over a medium heat and add the oil. When hot, cook the mackerel balls for 5 minutes or until golden all over.
For the sauce, whisk the ingredients together in a bowl and serve over mackerel balls, potato and beans.
FOODWISE TIPS
- Swap chives with mint and bottled lemon juice for fresh – use what’s on hand.
- Whisk the leftover egg into boiling soup- chicken noodle or any Asian style soup is great – and cook until it just sets, or cook an omelette and use in a wrap for lunch with some salad greens and sweet chilli sauce.
Recipe adapted for Foodwise by Eat to Beat Cholesterol by Nicole Senior and Veronica Cuskelly. Available from bookstores and online from www.greatideas.net.au