SW recipe: Curried salmon fishcakes with poached eggs

Serves 4
Ready in about 50 minutes
Syns per serving: FREE


800g floury potatoes, such as Maris Piper, peeled and cut into chunks

3 tbsp mild curry powder, plus extra to serve

6 large eggs

4 spring onions, finely sliced, plus extra to serve

2 x 170g cans skinless and boneless red salmon, drained well

Low-calorie cooking spray (from your store cupboard)


1 Boil the potatoes for 10-12 minutes until tender. Drain well and leave to steam dry for 2 minutes. Return the potatoes to the pan, mash well with the curry powder and season to taste. Stir in one of the eggs, followed by the spring onions until well combined. Gently fork through the salmon (it will flake apart as you go), then shape into 12 fishcakes. Chill for 20 minutes.

2 Preheat your oven to 180°C/fan 160°C/gas 4. Spray a non-stick baking tray with low-calorie cooking spray and spread the fishcakes on top. Beat 1 egg, then brush over the fishcakes. Bake for 15-20 minutes.

3 Half fill a large, wide frying pan with water and bring to a gentle simmer. Carefully crack in the remaining eggs, one by one, and cook for 2-3 minutes. Remove from the pan with a slotted spoon.

4 Divide the fishcakes between 4 plates and top each with an egg. Scatter over a little curry powder and the spring onions, and serve with a salad.

For a quick and crunchy side salad, mix rocket leaves with cos lettuce leaves, shredded white cabbage, diced green pepper and drizzle with fat-free vinaigrette.


Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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