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Fish Supper: Thank Cod It’s Fry Day

Fish Supper: Thank Cod It’s Fry Day

August 24, 2021

By Esther Boateng


Fried fish was on our school lunch menu almost every Friday without fail. It was usually fish fingers, deep-fried in a thick coat of breadcrumbs. For a long time I didn’t realize it was possible to eat fish any other way. These days, I like to enjoy a piece of grilled or pan-fried fish, cooked to perfection at a fine dining restaurant. If you want to avoid the heavy price tag that usually accompanies a gourmet meal, why not create your own fish supper at home for a fraction of the price?


Fish, potatoes, onions and herbs are the main ingredients in this fish supper. If you’re a fan of potatoes, you will instantly know which type you prefer to use. Lately, I’ve been enjoying French Fingerling potatoes from my local farmer’s market. These small red potatoes have a deliciously creamy texture, which makes them an ideal choice for mashed or roasted potatoes.


Fishcakes are a great way to use any leftovers from a previous meal. While this may be the case, I tend to make them from scratch with fresh ingredients and enjoy them the same day.  After you have made a few batches and you get familiar with the recipe, you can customize the ingredients and, say, add a bold-tasting cheese, experiment with different types of seasoning, or use a different type of fish you have always wanted to try.


Smoked mackerel is an oily fish with loads of flavor; it’s absolutely delicious, but it can be a touch salty when eaten as part of a main dish with a small side dish.  For me, this type of fish would be great to include in a fishcake recipe, as an alternative to cod, my regular choice of fish. This is the type of recipe you can have fun with, without being too precious about the end-result. And it goes well with a small side like salad, and a choice of dips like tartar sauce, guacamole or tzatziki.


Fish Supper



1pound of cod or fish of your choice

2 small potatoes

3 green onions

1 egg

2 garlic cloves

1 tsp Dr. Cowan’s Garden Ramp Powder

1/2  tsp Dr. Cowan’s Garden Threefold Blend (Spicy)

2 Tbsp ghee or oil of choice

1/2 tsp dry mustard (optional)

1/2 tsp Dr. Cowan Garden’s Sea-Vegetables Powder

2-3 Tbsp flour or sourdough breadcrumbs

Salt and pepper to taste



  1. Peel and cut potatoes into chunks, and boil or lightly steam for several minutes until tender. Cool and set aside.
  2. Lightly pan-fry the fish in butter, with garlic and seasoning, for several minutes until cooked all the way through, and let it cool.
  3. Combine the fish, potatoes, and egg, plus any additional seasoning, in a bowl. Use a fork or a potato masher to mash and combine the ingredients.
  4. Divide the mixture into roughly equal portions, gently roll into balls in between your palms, and flatten into patties.
  5. Use flour or breadcrumbs to coat each fish cake.
  6. Heat the ghee or oil in a pan, to a medium hot temperature.
  7. Place the fishcakes in the pan and lightly fry until lightly golden brown.
  8. Serve immediately.


Tips: If the mixture is too sticky to form balls, place it in the fridge for approximately 30 minutes to get slightly firm. The balls I made were slightly sticky. Instead of placing them in a fridge, I lightly dusted them with arrowroot powder before I put them in the pan to fry.



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