+ Well Nourished | Healthy Fish Cakes

Healthy Fish cakes – (that even the fish fussy will love)

These healthy fish cakes are so simple and a really lovely way to serve fish.  They are particularly wonderful for those that aren’t so keen on fishy stuff as the flavour and texture changes altogether when it is processed and is quite different to grilled or pan fried fish.  My daughter really isn’t keen on fish (unless it’s battered), but loves these (she says they don’t even taste like fish).

Why are they healthy?
Fish is a great source of protein and bioavailable monounsaturated fatty acids, especially omega 3’s.  As such it is supportive to the brain, cardiovascular and joint health and is an important part of any healthy diet.

Serves 4

Ingredients
Large handful of parsley
1 small red onion, peeled
1 clove garlic, peeled
500g of firm white fish (Snapper, Blue eye or mahi-mahi are types I’ve used), roughly diced
Zest one lemon
Juice half a lemon
Sea salt and black pepper, to taste

Coating
Sesame seeds (with a little sea salt mixed through)

Method

  1. In a food processor, process the parsley, onion and garlic until finely chopped.  Add the fish, seasoning, lemon and zest and process to a rough paste. If you don’t have a processor, you can dice the ingredients finely and squeeze together with your hands.
  2. Roll with wet hands into patties.
  3. Dip into the sesame seeds and set aside until ready to cook.
  4. Over a moderate to a high burner, heat enough coconut oil, ghee or macadamia nut oil to coat the bottom of your pan.
  5. Cook the fish cakes for about 3-4 minutes on each side or until just brown.
  6. Serve immediately.

To serve
Mix ½ cup of homemade mayonnaise, recipe here, (or a good quality whole egg mayo) with 1 tablespoon of lemon juice, sea salt, black pepper and ¼ teaspoon smokey paprika.  This is a divine dipping sauce and strongly recommended.

Variations
Steam them
Don’t coat in the sesame seeds.  Simply steam them for a lovely, moist result.  Although I personally love the crunchy coating if fried.

Thai fish cakes
Add a 2cm piece of ginger, tablespoon of tamari, red chilli to taste and lime juice and zest instead of lemon. Steaming them will give a more authentic result and serve with sweet chilli sauce.

Sesame free
Either leave off the coating or coat in polenta instead.  This will give more of a ‘fish finger’ finish.

Vege boost
Add some grated veggies to the mix.

Dairy Free
Serve with cashew nut cream and the above spices.

 

“What a fantastic recipe! So easy, fresh and yum. A real winner even with my Mr fussy 3 yr old. The mayo was a big hit too.” Candice (via Facebook)

I love to receive your comments and questions.  Fire away below!

All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend.

You can also support my work by purchasing my ebook “Rise and Shine” – more details HERE or “The Well Nourished Lunchbox” – more details HERE.

Fish cakes

  • Kelly

    I tried these last night for dinner and they were delicious. What a great recipe….easy, healthy and yum. Thanks

    • Glad you enjoyed them Kelly. I love these too, a nice variation on grilled fish! G x

  • Terri Cassar

    Just wondering if these would freeze well. I have very little prep time, and usually only one hand (the other is trying to entertain a 3yr old). If I could make them ahead of time I would be very keen to try them.

    • I haven’t tried it myself, but I can’t see why not. Just make sure the fish you buy is fresh and has never been frozen (sorry if I’m stating the obvious)! I’d also perhaps freeze them without the sesame crumb and just dip them prior to cooking. Enjoy, and let me know how they go, G x

  • Sarah

    Hi Georgia, just wondering where you buy fish/the best places for getting fish? My son and I are vegetarian, but in the last few months I have introduced bone broth/gelatin into both our diets. I won’t be eating fish but I thought I may slowly introduce it into my son’s diet. I just dont have any idea where to begin! Thanks

    • Hi Sarah. I was a vegetarian for 20 years so I know where you are coming from! I buy my fish from my local farmers market where I’m fortunate enough to have built a relationship with the local fisho. He is very like minded and can advise the most sustainable catch. In case you are on the GC, he is at the Palm Beach farmers market (his names Jacob). Otherwise you just need to ask questions about sustainability and always buy local if available to you. Hope this helps, G x

  • Mahité

    Hi Georgio,
    Do you think it would work to bake them? It would be faster to bake a big batch and freeze some, it seems to me – I have a big pan, but it would still require a few rounds to fry, say, a quadruple recipe in order to have 2-3 meals (I’m feeding two small gluttons here).
    thanks!
    Mahité

    • I would think they would be just fine baked. They just won’t brown as much as if fried. I also sometimes steam them. Enjoy G x

Kind words…

“I downloaded your ebooks after hearing you speak at the Health and Wellness Summit in Melbourne. Love them, life changing… Don’t stop! Thank you for getting the whole food message out there, I certainly heard it.” Melanie

“I love your ebooks, I have all three of them now and they are now my only go to receipe books. They are simple, wholesome and taste great. THANK YOU!!! I have spent alot of money on courses about healthy eating and recipe books but your books have covered it all and my little man enjoys the snacks etc. Wish I would have found you earlier “. Brooke

“I just want to say a huge thank you for your amazing website and information. I’ve never liked cooking and never got excited by my ‘healthy’ cooking. My husband is even worse and if he could, he would just eat beacon and eggs every morning and steak every night. He hardly ate any veggies. Since I found your website I have gone through almost every recipe. My husband is loving every meal as well – even meat free Monday, and he’s taking left-overs to work for lunch (honestly, who thought that could be so hard?!)” Rose

“You have truly helped me and my family to lead a healthier lifestyle. I’ve been referring to your page every few days, very inspiring, so thank you!” Emily

“Thank you very much for your awesome website & facebook page posts, you have motivated & inspired me heaps!” Fiona

“Just discovered your site 3 weeks ago, its been a great help with kids lunches for back to school, thanks so much!” Ange

“What a fantastic blog filled with so many great recipes and information!” Carla

“I just wanted to let you know that you have absolutely inspired me to a better way of eating, I’ve been making my shopping lists based on recipes you’ve shared and am educating my kids with the reasons behind different foods and why they are good etc! This page has become my little bible hehe! Thank you so much for all the detail you give. It’s absolutely wonderful!” Sky

FREE Newsletter
chocolate-recipe-200X204

Register to receive:

  • FREE Chocolate Ebook
  • Weekly whole food recipes
  • Practical health and nutrition tips
  • Subscribers only special offers

Sign up for our Newsletter

* indicates required