Maureen'S Pilchard Fish Cakes

1. Drain the pilchards, retaining the tomato sauce.

2. Add to mashed potato and beaten egg, mixture must be quite stiff.

3. Add onion and seasoning.

4. Form into cakes and bake at 200 C for approximately 30 minutes, turning over half way through.

5. (If desired, allow to cool and freeze - can be re-heated in microwave).

6. Serve with reserved tomato juice, simmered with italian herbs and parmesan.

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Nutrient	Quantity
Total fats	10.15 g
Protein	19.6 g
Carbohydrates	60.496 g
Energy	399 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0736 g
Water	646.454 g
Aspartic acid	1.9114 g
Calcium, Ca	203.2 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.018 g
Lutein + zeaxanthin	528.6 g
Fiber, total dietary	10.88 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.022 g
Fatty acids, total saturated 22:0	0.004 g
Carotene, beta	6.4 g
Niacin	0.8174 mg
Vitamin A, RAE	160 g
Fatty acids, total trans-polyenoic	0.012 g
Arginine	1.4856 g
Riboflavin	0.6298 mg
Fatty acids, total trans-polyenoic 22:4	0.013 g
Tocopherol, beta	0.01 mg
Fatty acids, total polyunsaturated 15:0	0.008 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.036 g
Fatty acids, total saturated 20:1	0.027 g
Glutamic acid	3.3242 g
Sodium, Na	167.6 mg
Fatty acids, total saturated 16:1 undifferentiated	0.201 g
Total lipid (fat)	10.15 g
Manganese, Mn	0.8536 mg
Fructose	8.256 g
Proline	0.5888 g
Fatty acids, total saturated 16:0	2.4486 g
Fatty acids, total polyunsaturated 16:1 t	0.003 g
Fatty acids, total saturated 8:0	0.004 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.531 g
Sucrose	6.336 g
Choline, total	332.84 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.012 g
Fatty acids, total polyunsaturated 18:1 t	0.023 g
Sugars, total	27.506 g
Serine	1.1054 g
Fatty acids, total saturated 10:0	0.006 g
Fatty acids, total saturated 18:0	0.8366 g
Fatty acids, total saturated 20:4 undifferentiated	0.188 g
Vitamin B-6	0.938 mg
Selenium, Se	33.9 g
Ash	3.3 g
Vitamin D	82 IU
Fatty acids, total saturated 18:1 undifferentiated	3.4942 g
Pantothenic acid	2.3202 mg
Phenylalanine	0.84 g
Copper, Cu	0.3216 mg
Betaine	0.94 mg
Thiamin	0.3344 mg
Retinol	160 g
Methionine	0.3928 g
Iron, Fe	3.094 mg
Carbohydrate, by difference	60.496 g
Phosphorus, P	383.6 mg
Folate, total	168.6 g
Dihydrophylloquinone	0.1 g
Tocopherol, gamma	0.5 mg
Fatty acids, total saturated 4:0	0.004 g
Alanine	0.8694 g
Cholesterol	372 mg
Valine	0.9924 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.023 g
Fatty acids, total saturated 18:2 undifferentiated	1.6382 g
Glycine	0.592 g
Glucose (dextrose)	12.978 g
Fatty acids, total saturated 14:0	0.0586 g
Zinc, Zn	2.378 mg
Isoleucine	0.7606 g
Tocopherol, delta	0.06 mg
Fatty acids, total polyunsaturated	2.0198 g
Fatty acids, total saturated 14:1	0.007 g
Tocotrienol, gamma	0.01 mg
Fatty acids, total polyunsaturated 17:1	0.012 g
Leucine	1.246 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.012 g
Tocotrienol, alpha	0.316 mg
Vitamin A, IU	552.8 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.007 g
Folate, DFE	168.6 g
Tryptophan	0.2566 g
Vitamin C, total ascorbic acid	47.36 mg
Phytosterols	96 mg
Fatty acids, total polyunsaturated 16:1 c	0.198 g
Fatty acids, total polyunsaturated 18:1 c	3.388 g
Fatty acids, total saturated 20:0	0.003 g
Tyrosine	0.5886 g
Vitamin B-12	0.89 g
Vitamin K (phylloquinone)	2.86 g
Fatty acids, total saturated	3.3948 g
Histidine	0.3986 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.012 g
Fatty acids, total monounsaturated	3.7412 g
Threonine	0.6904 g
Folate, food	168.6 g
Fatty acids, total polyunsaturated 17:0	0.022 g
Vitamin D (D2 + D3)	2 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.001 g
Cryptoxanthin, beta	9 g
Vitamin D3 (cholecalciferol)	2 g
Vitamin E (alpha-tocopherol)	1.178 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.058 g
Fatty acids, total trans	0.038 g
Fatty acids, total trans-monoenoic	0.026 g
Magnesium, Mg	76 mg
Lysine	1.1616 g
Potassium, K	1072.4 mg
Cystine	0.2976 g
Fluoride, F	8.14 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Onion	4	256	59.776	0.64
Potato	2 cups	0	0	0
Egg	2	143	0.72	9.51
Pepper	0	0	0	0
herb	0	0	0	0
pilchard tomato sauce	2 cans	0	0	0