recipeName: protein packed fishcakes
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
steps: 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.
NER: tomato pilchards eggs flour baking powder onion samp lemon juice breadcrumbs herbs pepper cooking spray