Salmon Cakes with Lemon Yogurt Dip and Green Salad

1. Put the potatoes in a pan of cold water, bring to the boil and simmer for 12 to 15 minutes, until completely tender. Drain well and leave in the colander for 5 minutes to steam dry, then mash until smooth and leave to cool for a few minutes. Dry mash is what stops the cakes falling apart.
2. Meanwhile, flake the salmon into a large bowl, checking for any large bones. The small soft bones in tinned salmon are edible and can be mashed in.
3. Add the mashed potato, spring onions, 5g of the dill, the lemon zest, mustard, half the beaten egg and a good grind of black pepper. Mix gently but thoroughly. No extra salt is needed, as tinned salmon is already salty.
4. With wet hands, shape into 8 cakes about 2cm/¾in thick. Brush with the remaining egg and press both sides into the breadcrumbs. Put on a plate and chill for 15 minutes so they hold their shape.
5. Heat the oven to 200C (180C fan, 400F) while the cakes chill. Line a baking tray with baking paper (parchment paper) and brush it with half the oil.
6. Put the cakes on the tray, brush the tops with the rest of the oil and bake for 20 minutes, turning carefully halfway, until golden and crisp and piping hot in the middle.
7. While they bake, mix the yogurt with 1 tbsp of the lemon juice and the remaining dill. Toss the salad leaves and cucumber with the other 1 tbsp of lemon juice.
8. Serve 2 salmon cakes each with the salad and dip. Cooked cakes keep in the fridge for up to 2 days; reheat in the oven until piping hot. Uncooked, crumbed cakes freeze for up to 3 months; bake from frozen for 30 to 35 minutes, until piping hot in the middle.

Two salmon cakes with the dip and salad have about 30g of protein for 344 calories. Salmon is an oily fish, rich in the long-chain omega-3 fats EPA and DHA.

Why tinned salmon. It is cheaper than fresh fillets, keeps in the cupboard for months and is already cooked. The soft, edible bones in tinned salmon also make it a source of calcium, so mash them in rather than picking them out.

Fish guidance. In the UK, the advice is at least two portions of fish a week, one of them oily; a serving of these goes most of the way to one oily fish portion. US guidelines suggest at least 8oz (roughly 225g) of seafood a week for adults. Salmon is low in mercury, so it is a good choice in pregnancy too, within the UK limit of up to two portions of oily fish a week.

Baked, not fried. Fishcakes are usually shallow-fried. Brushing them with 1 tbsp of oil and baking them gives a crisp crumb with much less fat. The Greek yogurt dip replaces the usual mayonnaise or tartare sauce.

Not gluten-free as written; use gluten-free breadcrumbs if you need to. Contains fish, egg, milk, mustard and wheat (gluten). For another salmon dinner, try the salmon traybake, or for a cheap oily fish lunch, the mackerel and avocado bowl.