Fabulous Fish Cakes rich in Omega 3

Fabulous Fish Cakes rich in Omega 3

Tuna is a rich source of vitamin B12, which is believed to play an important role in regulating mood and combating depression. Avocados are a great source of omega 3, tryptophan and folate all of which have been linked to improving mood and lessening depression.


  • 220g drained tuna in brine
  • 1 x 400g ready made mash with 2% butter content
  • 1 tbsp. ketchup
  • 1 tsp. mustard
  • 1/2 beaten egg
  • 70g wholemeal bread crumbs
  • 1 tsp. butter
  • 1 avocado (approx. 180g)
  • 100g watercress
  • ½ tbsp. olive oil
  • Squeeze of lemon juice

Preparation time:

Cooking time:

Skill level:





  1. Preheat the oven to 220C (200C Fan).

  2. Open the tuna and drain really well and place in a bowl. Add the mash with the ketchup and mustard. Mix well and then form into 4 fish cake shapes.

  3. Grease and line a baking sheet. Place the fish cakes into the beaten egg remove and then cover in the breadcrumbs and place on to the baking sheet. Place 1/4 tsp. of butter on top of each fish cake. Place in the oven for 30 minutes until golden.

  4. Meanwhile cut the avocado in half and take out the stone. Scoop out the flesh and place in a bowl. Add the watercress and dress with the olive oil and lemon juice. Season with salt and pepper. Serve with the fishcakes.

Nutritional information per serving:









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