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Vegan fish cakes with spirulina mushy peas/ Fish-less burger

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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!

 

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These patties are so easy to make and uses store-cupboard basic ingredients, making it a quick go-to supper in our household!

 

Fishless cakes

 

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.

 

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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.

 

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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.

 

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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.

 

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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.

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Makes: approx.8 patties (depending how big you make them!). Serves 4

Preparation time: 25 mins

Baking time: 15-17 mins

Ingredients: 

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:

 

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)

 

Optional extras:

  • 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.

 

Method:

  • 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.

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Fishcakes 7 peas

Fishcakes 12 mushy peas

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