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).
Health benefits
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.
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)
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!
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. Thermomix 10 seconds, speed 4.
- Add the fish, seasoning, lemon and zest and process to a rough paste. 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 macadamia nut oil to coat the bottom of your 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. 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.
Kelly says
I tried these last night for dinner and they were delicious. What a great recipe….easy, healthy and yum. Thanks
Georgia Harding says
Glad you enjoyed them Kelly. I love these too, a nice variation on grilled fish! G x
Terri Cassar says
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.
Georgia Harding says
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 says
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
Georgia Harding says
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 says
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
Georgia Harding says
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
Genevieve Lapierre says
Hi! It might sound like a silly question, but do you use raw fish or cooked fish when you make this recipe?
Thanks,
Gen
Georgia Harding says
Hi Gen, yes the fish is raw, it’s quite sticky so holds the cakes together nicely so you can cook them into neat little patties G x
Melissa Picone says
Hey Georgia!
I’ve read from one of the comments that you could bake the cakes if desired? I was just wondering if 20 minutes in a preheated oven at 180° would do the trick? Also, I love how simple and healthy this recipe is! Tbh, I might just steam them, lmao
Georgia Harding says
Hi Melissa, yes you certainly can, I think even 15 mins. You need to be careful not to over do them as they dry out quickly. Steaming produces a very Thai fish cake consistency that I really like too (different again but yum). Enjoy G x
Amy says
It appears there is no link to the mayonnaise recipe?
Georgia Harding says
Sorry Amy, when I updated the site the link fell off. It’s all good now, thanks for letting me know G x
Michelle says
So yummy, easy to prepare and definitely a subtle flavour for the fish fussy. Yet still so tasty with the lemon zest and juice and herbs from the garden. We coat ours in hemp seeds and fry. Mmmm!
Georgia Harding says
So glad you enjoyed them as much as we do Michelle. Love the addition of hemp seeds – yum! G x
Anita says
Do you think Barramundi fillets would work here? Got some in my organic meat box this week …
Georgia Harding says
They will be a softer texture, but I think fine (sorry I haven’t tested it specifically so can’t say 100%). G x
Natalie Cruttenden says
We had these for dinner tonight and they were absolutely delicious. The dipping sauce is superb. I used snapper and it was beautifully moist and held together well. I was out of sesame seeds so used gluten free panko bread crumbs so they had a nice crunch. Thanks Georgia. I’ll be making them again for sure.
Georgia Harding says
So glad you enjoyed them Natalie, love your variations too and cheers for rating the recipe too G x
Emma Gomez says
I brought some snapper but it has skin on, will that process/blend ok? Or do i need to try remove the skin?
Thankyou
Well Nourished Team says
Hi Emma, it would probably be best to remove the skin before processing.