protein packed fishcakes

Serves: 6

Ingredients:
1 small tin tomato pilchards(1 x 155 g tin)
2 eggs
150 g flour
2 teaspoons baking powder
½ onion, chopped
45 g samp, drained
2 teaspoons lemon juice
250 ml breadcrumbs
dried herbs
pepper
non-stick cooking spray

Method:
place all the ingredients, except 1 egg, 50 g flour and breadcrumbs   in a mixing bowl.
mix until well combined.
spray a non-stick pan with the cooking spray, and ‘fry’ a spoonful of the pilchard mixture at a time over a medium heat until golden brown.
dip the golden brown fish cakes in the flour, egg and then the breadcrumbs.
place the battered fish cakes on a prepared oven pan and bake at 180 ºc for 10-15 minutes until crispy.