Oat Pancakes with Smoked Mackerel Recipe

This tasty combination of flavours makes a good brunch or lunch dish

  • Whole Grain Goodness

    Prep Time

    15 mins

  • Whole Grain Goodness

    Cook Time

    3 mins

  • Whole Grain Goodness

    Serves

    4

  • Whole Grain Goodness

    Cost Per Serving

    50p - 74p

Nutrition Per Serving

  • Calories588 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat46g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates14g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs20g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars1g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre2g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein26g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Whole Grain Goodness

Ingredients

  • 100g pinhead oatmeal, toasted
  • 4 tbsp chopped parsley, plus extra to garnish
  • 4 medium eggs, beaten
  • 100ml crème fraîche
  • 1 tbsp horseradish sauce
  • 300g smoked mackerel fillets
  • 1 tbsp olive or sunflower oil

Method

  1. Mix together the oatmeal, parsley and eggs and season with salt and pepper. Leave to stand for 10 minutes.
  2. Mix the crème fraîche with the horseradish sauce. Flake the fish into large pieces, discarding the skin.
  3. Heat the oil in a large, heavy-based frying pan. Place 4 ladlefuls of the oatmeal mixture into the pan, spacing them slightly apart. Cook gently, pushing any egg mixture back into the centre of each cake with a fish slice to keep the cakes compact. As soon as they're set, turn the cakes and cook for a further 15 seconds.
  4. Place on serving plates and pile the fish on top. Add a spoonful of the crème fraiche mixture to each and scatter with extra parsley.

Cooking Tips

  • Serve with a leafy salad.
  • For best results, cook the pancakes until only just set as they'll start to dry out if overcooked.
  • Use other herbs instead of the parsley. Chopped tarragon, fennel or chives are ideal.

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Whole Grain Goodness