Healthy Fishcake Scotch Egg
I love a good hybrid dish – pizza bagels, cronuts etc… – and so when I was introduced to Fishcake Scotch Eggs at a recent Iceland event I attended I was blown away! Their deep fat fried ball of yumminess was a taste sensation, so I decided to put together my own healthy fishcake scotch egg recipe for all you lovely lot at home. The concept is simple, it’s a mix between a fishcake and a scotch egg (surprise surprise) and involves a super perfect egg wrapped in a tasty fish cake and coated in crispy breadcrumbs. Its the best of both world and it’s healthy and easy to make!
How To Boil The Perfect Runny Egg (which stays runny!)
Like I say, I was inspired to make this recipe by Iceland’s head chef Neil Nugent but it’s not just the idea that Neil passed on to me, he also gave me the world’s most amazing tip for cooking the perfect runny egg. Here’s how…
- Use a drawing pin to pierce the bottom of your egg.
- Add the egg to a pan of boiling water.
- Cook for exactly 6 minutes and 10 seconds.
- Place into a bowl of icy water.
- Peel, chop and be amazed at the incredible runny yolk
Not only does this give you the perfectly runny yolk of Instagram dreams, but it also gives you a perfect egg shape. If you’ve ever boiled an egg normally before, then you know that you always get a weird dimple at the bottom and that boiled eggs are notoriously difficult to peel. When cooked using this method, the pinhole at the bottom of the egg seems to reduce the pressure inside, extending the cooking time but giving you a perfect shape, easy peel and runny yolk.
So, how does this relate to this recipe… it turns out that once an egg has been boiled and cooled down, the egg white acts as insulation for the yolk. It stops any heat getting through to it, which means it would take 40 minutes in the oven for your yolk to cook through! This is ideal when cooking a recipe like this fishcake scotch egg because the yolk stays runny even after being in the oven for 25-30 minutes! I’ve reduced the boiling time of the eggs by 10 seconds to account for the slightly longer baking time and it worked a treat every time I tried it!
Healthy Fish Cakes Scotch Egg & Slimming World
This fishcake scotch egg is not only a generally healthy, protein filled, recipe, it’s also totally Slimming World friendly. In fact, it’s syn free on Slimming World if you count the breadcrumb coating as half of your daily Healthy Extra B allowance. You could also use smash to coat the egg, like my Slimming World KFC recipes, but it’s a relatively wet mix and might not crisp up so much. Conveniently, this recipe works better with a cooking spray than it would do if you drizzled it in olive oil, as the spray gives it that crispy texture you’re looking for and helps keep it healthy. If you’re following Slimming World make sure to use a low-calorie spray and double check the syns before you use it!
To make the recipe count as part of your Healthy Extra B, you must make sure to use wholemeal bread to make your breadcrumbs. If you are using storebought breadcrumbs instead then again, make sure to double check the syns! Similarly, you need to make a syn free mash to keep the syns down! I make my mash perfectly creamy using a raw egg beaten in when the mash is still piping hot. This cooks the egg and gives you the silkiest mash you could want. You can find my recipe for syn free mashed potato here.
What You’ll Need
To make this fishcake scotch egg the best it can be, I recommend picking up some good quality fish. I get mine frozen at Iceland because it has been frozen almost as soon as it’s caught and has not been defrosted (unlike the fish you get at your normal supermarket fish counter!). Buying packets of frozen fish also means you can reduce your waste down, as you cook only what you need and keep the rest frozen. Reducing waste is becoming ever more essential so I really encourage you to do it wherever you can! In addition to your ingredients, you will need:
How To Make a Healthy Fishcake Scotch Egg
An amazing hybrid between a fishcake and a scotch egg!
30 minPrep Time
30 minCook Time
1 hrTotal Time
- Healthy Mashed Potato
- 1x Tuna Steak
- 1x Salmon Fillet
- 1x Trout Fillet
- 200g Prawns
- 60g Wholemeal Bread (for breadcrumbs)
- 5x Eggs
- Salt & Pepper (to taste)
- 1tsp Mustard
- Low Calorie Cooking Spray
- Preheat your oven to 180 degrees.
- Pierce the bottom of both of your eggs with a drawing pin, place in boiling water and boil for 6 minutes exactly.
- Remove the eggs from the boiling water and place in a bowl of iced water.
- Chop up your fish and mix together with 8tbsp mashed potato, a teaspoon of mustard, salt & pepper, and an egg.
- Roll out a length of cling film and spoon a couple of tablespoons of the mix onto the surface. Press down so you have a circle of mash, about 1cm thick.
- Place the egg in the centre and bring the sides of the cling film up and around the egg.
- Squash the fish and mash around the egg and shape into a rounded rugby ball shape. Twist the cling film tight, repeat for the second egg and freeze for 20-30 minutes or until firm.
- Meanwhile, toast your wholemeal bread and pulse in a food processor until you have fine breadcrumbs. Add to a wide bowl.
- Mix two eggs in a separate wide bowl.
- When your fishcakes are firm, roll them first in the egg and then in the breadcrumbs, making sure to coat all sides. You can reshape them at this stage if they lose their shape slightly.
- Spray a baking tray with low calorie cooking spray and place your fishcakes on to the tray. Spray with more low calorie cooking spray.
- Bake for 25-30 minutes, or until they have gone crispy and golden on top.
- Serve with a side salad & enjoy your runny yolk!
Syn free when using half of your healthy extra B per fishcake scotch egg. Syn values correct at time of writing. Please do not screenshot this recipe. Recipe makes extra mash mix, freeze and use another time to avoid waste!