If you're following a plant based/vegan diet, chances are that you're already familiar with a wonder fruit that is jackfruit. If you're not - time to change that!
Unlike animal sources of protein, jackfruit contains no saturated fat or cholesterol, it's light in sodium, and is also low in calories. It's a healthy vegan meat replacement, it's great marinated and grilled, in stews, casseroles or like here - instead of fish. It takes on flavours really well.
When preparing tinned jackfruit for cooking: place it in the colander, rinse under running cold water. Drain well and if you're marinating it - squeeze any excess of water and pat it dry with a (paper) kitchen towel.
"The jackfruit, also known as jack tree, is a species of tree in the fig, mulberry, and breadfruit family. Its origin is in the region between the Western Ghats of southern India and the rainforests of Malaysia." - by wikipedia.
How to make it...
- 500 g mashed potatoes, cooled down
- 1 can jackfruit, drained, rinsed with cold water and tapped dry
- 1 small onion, diced
- 1 teaspoon soy sauce
- zest of half a lemon
- 1 green onion, diced
- 1 sheet nori, crushed well (I used my spice grinder for that)
- pinch of chilli flakes
- salt and black pepper to taste
- 1/2 cup plain flour,
- 1 cup aquafaba, or unsweetened plant milk
- 1 cup panko breadcrumbs
- Heat a bit of oil in a medium pan and fry the onion, until lightly browned. If you want to get the most flavour out of your jackfruit, add it to the onion in the pan, following with nori, soy sauce, salt and pepper. Keep frying on a medium heat until jackfruit becomes browned on the edges, keep moving it from time to time to prevent sticking and burning. Take off the heat and let cool.
If you're short on time you can omit the step of frying the jackfruit and simply add all those ingredients straight to the mash potatoes.
- In a bowl mix potatoes, green onion, lemon zest and chilli. Add fried jackfruit mix, if you didn't fry it, then add fried onion, jackfruit, nori, soy sauce and season to taste with salt and pepper.
- Take 3 dishes (like small, minimum 1 inch deep, plates or plastics containers) for your coating ingredients. With your clean hands form little patties 2 inch wide and about 1 inch tall. Place them first in flour to coat lightly, dip in aquafaba to cover fully and put into breadcrumbs at the end. Make sure that panko are covering your fishcake all around it. Continue with the rest of your mix, until you use it all.
- You can either fry or bake the jackfruit fishcakes.
For baking - preheat the oven to 200C (390F), place the cakes on a tray lined with baking parchment and bake on each side for 15 minutes (or until golden brown).
For frying - heat up a non stick pan with a bit of sunflower/vegetable oil, when hot place your fishcakes in and fry for about 5 minutes on each side, until golden brown.
- Serve with a salad and vegan garlic or plain mayo.
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