Who fancies a healthy vegan fish cake? Crispy outside and fluffy in the middle with savoury umami notes of capers and nori seaweed. To be honest, I wasn’t sure whether to call these vegan fish cakes or vegan fish-less burgers! These are a yummy and sustainable alternative to the traditional fish fingers and fabulously satisfying eaten as a burger; ideal for the summer barbeque season!
These patties are so easy to make and uses store-cupboard basic ingredients, making it a quick go-to supper in our household!
To make them extra crispy, I have coated these in a crumb of panko and ground flaxseed (the flaxseed adding extra omega-3s, protein and fibre). The filling base is actually butterbeans (rather than the traditional potatoes); these blend up to form a luxurious comforting filling. The capers and nori add umaminess and in addition, the nori adds a fishy flavour too.
For those wanting to bump up their protein intake, you can also add some protein powder. I love to use plant-based varieties, but whey also works.
I love to serve these patties with a good old twist on an English favourite accompaniment; mushy peas. How about adding a spot of superfood spirulina powder and making it dairy-free? This meal therefore has 2 varieties of seaweed.
Why eat seaweed?
Seaweed is a fabulous source of vitamins and minerals, antioxidants and a good source of protein and omega-3 fatty acids. It is especially rich in iodine; a mineral deficient in most diets. Iodine helps support healthy thyroid function, from controlling growth, energy release and repair of damaged cells in the body and reproduction.
Spirulina in particular has an amazing nutrient profile. It is a complete protein, containing all the essential amino acids. Protein makes up 60-70% of its dry weight! It also contains significant levels of B vitamins, iron, calcium, copper, potassium and magnesium. Per gram, spirulina may be the most nutritious food in the world! It is rich in phyocyanin (which gives spirulina its green colour), which is a powerful anti-oxidant and anti-inflammatory.
Of interest to atheletes, spirulina may help enhance endurance and muscle strength. Early work indicates that it may help reduce blood cholesterol levels, have anti-cancer benefits and help lower blood sugar levels so good for those with diabetes, although this needs further research.
Makes: approx.8 patties (depending how big you make them!). Serves 4
Preparation time: 25 mins
Baking time: 15-17 mins
For the patties:
- 2 X 400g cans of butter beans
- 2 sheets of Nori seaweed
- 2 tbsp. white miso paste
- 1tbsp capers
- 3 tbsp. mayo (vegan if desired)
- 3 tbsp. lemon juice
- ½ tsp. salt
- Black pepper, to taste
- Handful of chives or parsley
- Optional: 3 tbsp. protein powder. If adding, you will need 1 tbsp. more of lemon juice. (Soya bean, pea or whey work well).
For the crumb:
- 15g ground flaxseed
- 15g Panko breadcrumbs
For the mushy peas:
- 150g frozen peas
- 2 tbsp. plant milk (I like my peas chunky, so add a little more plant milk if you like yours less so)
- 1 tbsp. lemon juice
- 1/4 tsp. salt
- ¼ tsp. black pepper
- 1/4-3/4 tsp. spirulina powder (less for spirulina novices)
- A few sprigs of fresh mint for a fragrant minty touch.
- A squirt of wasabi for some heat.
- Half a clove of garlic for an aromatic garlic touch.
- Drain the butter beans and place in a blender or food processor.
- Add the remaining patty ingredients. Process to form a creamy white mixture speckled with herbs.
- Pour the flaxseed and Panko breadcrumbs onto a plate.
- Using your hands shape the bean mixture into patties and coat with the flaxseed and Panko crumb.
- Bake in the oven at 170C fan over (375F) for 15 minutes until golden brown. Alternatively these can be pan –fried or put on the barbeque for 4-5 mins each side.
- To make the mushy peas: gently boil or steam the frozen peas in a pan for 3 mins until cooked. Drain well (if not, the moisture will make the mushy peas soggier!).
- In a blender, add the remaining ingredients and process lightly so that the peas still have some bite.
- Serve together as fish-less cakes or assembled to make burgers.
Don’t forget you can find my favourite recipes in my FREE eBook here.