Mediterranean fishcakes On a Bed of Roasted Yellow Peppers and Fennel.

It also includes the humble potato -shunned by many because it is thought to be fattening. But in it's natural form, i.e. lightly boiled, one medium potato provides half of the daily recommended intake of vitamin C and is also one of the most valuable sources of Potassium - the mineral which is vital for transmitting nerve impulses or signals and in helping muscles contract. Potassium is also believed to be an important element in maintaining normal blood pressure, according to a 2006 report from the American Heart Association.

Eat and enjoy!

Fishcake ingredients. To feed six people.

• 250 grams sustainable white fish fillet - such as Pollack
• 250 grams of smoked fish fillet - Cod or Haddock
• 500 grams peeled potatoes - cut into chunks
• Large pinch of Saffron
• 2 Bay leaves
• 10 black peppercorns
• 1 Spanish onion - peeled and finely chopped
• 2 tablespoons of chopped chives
• 2 red peppers
• Balsamic vinegar
• Virgin olive oil
• 1 large free range egg
• Wholemeal breadcrumbs

For the vegetables

• 1 mild Spanish onion
• 2 yellow peppers
• 2 bulbs of fennel
• Olive oil
• Salt and pepper
• Lemon juice
• 2 fat cloves of garlic
• Lemon and lime zest

Method:

For the fish cakes. Firstly - roast the red peppers. Cut them into quarters, removing the stalk and seeds. Put in a shallow baking dish with a pinch of salt and pepper, a tablespoon of virgin olive oil and a tablespoon of balsamic vinegar. Roast in a hot oven for 15 to 20 minutes until the edges of the peppers are slightly blackened. Remove them from the oven and allow to cool. Remove the peppers from their baking juices and chop them into small pieces. Reserve the baking juices.

Place the fish fillets in a large shallow pan so they are in one layer. Scatter over the chopped onion and the saffron. Add the black peppercorns and bay leaf. Cover with cold water.

Bring to the boil, lower the heat and simmer for five minutes only. Remove from the heat and allow to cool slightly.

Remove the fish fillets to a plate and allow to cool. Strain the cooking liquid into a saucepan and discard the chopped onion.

Add the potatoes to the cooking liquid in the saucepan with a good pinch of sea salt. Bring the potatoes to the boil until tender. Strain and return to the pan, covering with a lid, and leave to steam for a few minutes.

Add the baking juices from the peppers to the still warm potatoes and mash them together.

Flake the fish, removing all skin and small bones, and put into a large bowl. Add the chopped peppers, the chopped chives, the mashed potatoes and salt and pepper to taste. Mix everything together well and set aside until cold.

With a spoon and a palette knife, shape the mixture into 12 or 14 round cakes. Dip each into the egg and then into the breadcrumbs and put onto a tray with baking parchment. Put into the fridge for at least one hour.

Meanwhile, cook the fennel mixture:

Slice the Spanish onion, the deseeded yellow peppers and the fennel into eight wedges each. Crush the garlic and mix with the vegetables. Toss all in olive oil, sprinkle with lemon juice and sea salt and turn into a roasting dish. Roast in a hot oven for 4 minutes until all the vegetables are soft and caramelised. Sprinkle over the lemon and lime zest.

Keep warm.

Cooking the fishcakes.

Heat a tablespoon of olive oil an a large frying pan until it is smoking. Turn down the heat to a medium and cook the fishcakes in batches for about three minutes on each side until they are golden and heated through. Remove each batch and keep warm until all are cooked.

To serve.

Divide the fennel and yellow pepper mixture between six warmed plates, making sure you use all the delicious juices which will be in the roasting pan.

Top with two fishcakes per serving.