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

These healthy fish cakes are a simple and delicious way to get more fish into your meals. They’re quick to whip up, packed with fresh ingredients like parsley and lemon, and coated in sesame seeds for a satisfying crunch. Perfect for a weeknight dinner or an easy lunch!

They are particularly good for those that aren’t so keen on fishy stuff as the flavour and texture changes altogether when it is processed (so 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. I’ve had one lady tell me she presents these to her fish fussy kids as ‘chicken nuggets’ and they actually buy it ha ha!

Health benefits

Fish is a great source of protein and bioavailable monounsaturated fatty acids, especially omega-3 fatty acids.  As such it is supportive to the brain, cardiovascular and joint health and is an important part of any healthy diet. Using fresh herbs like parsley adds antioxidants and vitamin C, while the sesame seed coating provides a boost of healthy fats, calcium and fibre.

Ingredients

These fish cakes are made with any firm white fish fillets like snapper or mahi-mahi, fresh parsley, red onion, garlic, and a zesty kick of lemon. The crunchy sesame seed coating gives them a satisfying texture, and they’re served with a tangy, paprika-spiced mayo for dipping.

How to make Healthy Fish Cakes

To make these gluten-free fish cakes, simply blend the fish fillets, parsley, onion, garlic, and lemon in a food processor until you have a rough paste. Shape the mixture into patties, coat in sesame seeds, and cook in a frying pan over a medium heat until golden brown. It’s a quick and easy process, perfect for busy nights! If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve your fish cakes with the tangy dipping sauce (that’s a bit like a tartar sauce) made from mayo, lemon juice, and smoked paprika. They pair wonderfully with a fresh salad or steamed veggies. Store any leftovers in an airtight container in the fridge, and they’re great cold in lunchboxes the next day.

Vary these Healthy Fish Cakes to suit

For a sesame-free option, skip the seeds and coat the fish cakes in rice crumbs (or breadcrumbs) instead. To make these Thai-style, add ginger, tamari, swap the parsley for coriander and add a little red chilli for a spicier twist. You can even steam them for a lighter, moist texture instead of frying!

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

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

Prep 10 minutes minutes

Cook 10 minutes minutes

Total 20 minutes minutes

Serves: 4

These Healthy Fish cakes are particularly wonderful for those that aren't so keen on fish - plus they are really quick and easy to make!

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Ingredients

• ¼ bunch/s fresh parsley leaves
• 1 red onion/s (small) peeled
• 1 clove/s garlic -peeled
• 500 g firm white fish -like Snapper, Blue eye or mahi-mahi, roughly diced
• 1 lemon/s -zest finely grated and juice of half lemon
• Sea salt and freshly ground black pepper -to taste

Coating

• 70 g sesame seeds (½ cup) -with a little sea salt mixed through

Sauce

• 115 g whole egg mayonnaise (½ cup)
• ½ lemon/s - tablepoon juice
• ¼ tsp smoked paprika
• ¼ tsp sea salt
• ½ tsp honey or rice malt syrup

Method

• In a food processor, process the parsley, onion and garlic until finely chopped.  If you have a Thermomix 10 seconds, speed 4. 
• Add the fish, seasoning, lemon and zest and process to a rough paste. If using a Thermomix 15 seconds, speed 5.
• If you don't have a processor, you can dice the ingredients finely and squeeze together with your hands.
• Roll with wet hands into patties.
• Dip into the sesame seeds and set aside (refrigerate) until ready to cook.
• Over a moderate to a high burner, heat enough coconut oil, butter, ghee or olive oil to coat the bottom of your frying pan.
• Cook the fish cakes for about 3-4 minutes on each side or until just brown.
• Serve immediately.

To serve

• Serve with the dipping sauce.

Store

• Store in an airtight container in the fridge. My kids enjoy leftovers in their school lunches cold.

Variations

* My mayo recipe HERE. 

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 finely grated ginger, tablespoon of tamari (or liquid aminos for soy-free), red chilli to taste and lime juice and zest instead of lemon. Swap the parsley for fresh chopped coriander leaves (cilantro). Steaming them will give a more authentic result and serve with sweet chilli sauce.

Sesame-free

Either leave off the coating or coat in rice-crumbs instead.  This will give more of a 'fish finger' finish.

Garlic and onion-free

Replace them with a 2cm piece of finely grated ginger and a pinch of chilli flakes.

Veggie boost

Add some finely grated veggies to the mix.

Egg-free

Replace the mayo with yoghurt or cashew nut cream.

 

 

I'd love to hear how you like this recipe, post a comment or rate this recipes below. 

Course: Main Course

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