Are Fish Cakes Healthy? A Detailed Look at Their Nutrition and Health Benefits

These quick healthy fish cakes are really easy to make and delicious too. At only 128 calories each, this healthy fish cakes recipe makes 8 fishcakes packed full of flavour.

You don’t have to spend a lot of money on the most popular and expensive fish, like haddock or cod, to make tasty fish-based meals. This quick and healthy fish cakes recipe is the same way.

These fish are more likely to live for a long time, so you may also be helping the environment.

Making fish cakes at home is a great way to stretch a small amount of fish and get kids to eat fish even if they don’t normally like it.

Plus, by making your own, you know exactly what goes into them, unlike those shop bought processed ones!

I told you about the fish van that came to my grandmother’s house every Friday in the baked cod with caper mash recipe.

I remember very well that on Fridays when I stayed with my grandmother, I could walk down the street with her to meet the fish van.

I saw all these strange-looking potato cake things covered in tons of ruskelene and wondered what they were.

Not until much later did I figure out they were fish cakes and choose to try some store-bought ones.

To my disappointment, I could only taste potato and couldnt find or taste any fish in them.

I made my own fish cakes after that, following the steps in this recipe that I’m sharing with you today.

I cant remember the last time I had shop bought ones. Whenever I need to get rid of some fish, I use this recipe to do it and then freeze the rest. .

Im pretty sure that you too will want to add this healthy quick recipe to your recipe file.

Fish cakes are a classic comfort food found in many cuisines around the world. From Asian-style fish balls to British fish cakes loaded with potatoes, this savory snack or meal can take many delicious forms. But are these seasoned fish patties actually good for you?

In this article, we’ll explore the nutritional profile of fish cakes and weigh their potential health benefits and risks. Read on to learn whether fish cakes should have a place in a balanced, healthy diet.

An Overview of Fish Cakes

Fish cakes are patties made from fish that has been pulverized or finely chopped into a paste consistency. Binders like mashed potato, breadcrumbs or flour hold the cakes together. Seasonings like herbs, spices, onions and peppers add flavor. The cakes are then fried, baked or steamed.

Popular globally, common variations include:

British-style – Blended with mashed potatoes then coated in breadcrumbs and fried, Served with tartare sauce
Asian – Made with white fish and seasonings like five-spice powder Steamed or fried
Caribbean – Spicy cakes featuring herbs, peppers and often saltfish. Fried in oil.
Mediterranean – Incorporates tomato, olive oil, parsley. Baked or grilled.

No matter the preparation, fish cakes deliver a tasty dose of seafood in patty form. But how nutritious are they really?

Nutritional Profile of Fish Cakes

The nutrition of fish cakes can vary based on the fish used, cooking method and added ingredients. However, most versions share some core nutrients:

Protein – Fish is an excellent source of high-quality, lean protein. A 3.5-ounce fish cake can provide 15-20g.
Omega-3s – Fish contain anti-inflammatory omega-3 fatty acids like EPA and DHA.
Vitamin B12 – Fish is one of the few natural sources of this essential nutrient.
Selenium – Fish provide this antioxidant mineral that supports immunity.
Iron – Shellfish and white fish supply easily absorbed heme iron.

Other nutrients will depend on preparation. Potato-based cakes offer vitamin C, fiber and potassium. Added veggies provide vitamins and minerals. Herbs and spices also boost overall nutrition.

Calories, fat, carbs and sodium levels vary widely based on cooking method and ingredients. Baked and steamed versions are lowest in fat and calories.

Potential Health Benefits of Fish Cakes

Enjoyed occasionally as part of a healthy diet, fish cakes could offer these potential wellness advantages:

Heart health – Omega-3s benefit heart health by lowering triglycerides and reducing plaque buildup in arteries.
Brain function – DHA omega-3s support optimal brain development and maintenance.
Immunity – Selenium, vitamin B12 and protein strengthen the immune system.
Inflammation – Omega-3s are potent anti-inflammatories that may relieve joint pain and autoimmune conditions.
Anemia – The heme iron in fish is more readily absorbed than plant iron sources.
Pregnancy – Omega-3s support fetal brain and eye development. Folate prevents neural tube defects.

Overall, the lean protein, omega-3 fatty acids and micronutrients in fish make it highly nutritious. Fish cakes allow you to enjoy these benefits in a tasty, convenient form.

Potential Health Risks of Fish Cakes

While fish cakes can be healthy in moderation, consumption should be balanced with the following considerations:

High sodium – Processed/fried versions may be very high in sodium, up to 30% of the daily value. This can increase blood pressure.
Saturated fat – Frying fish cakes addsartery-clogging saturated fat, especially if fried in unhealthy oils.
Mercury – Larger, predatory fish accumulate mercury. Pregnant women should avoid fish cakes containing shark, swordfish, mackerel or tilefish.
Allergies – Fish is one of the top food allergens, especially in children. Reactions can be severe.
Fish fraud – Cheaper fish are sometimes illegally substituted for more expensive varieties. This makes the exact nutrition unclear.

While fish cakes have health benefits, moderation is key. Be mindful of preparation methods, portion sizes and ingredients sourcing.

Tips for Choosing the Healthiest Fish Cakes

You can optimize the nutrition of fish cakes with the following tips:

Select wild-caught fish to minimize contaminants – Atlantic mackerel is a sustainable choice.
Bake or steam instead of frying to reduce fat, calories and sodium.
Avoid pre-made frozen fish cakes, which often contain fillers, preservatives and excessive sodium.
Use whole grain binders like brown rice or oats rather than white potato or flour.
Add extra vegetables like spinach, kale or carrots for more vitamins, minerals and fiber.
Season with fresh herbs and spices instead of salt for sodium-free flavor.
Opt for olive oil instead of canola or soybean oil if frying or baking.

With some adjustments, you can craft healthy fish cakes that provide quality nutrition in a tasty package.

Simple and Nutritious Fish Cake Recipes

Here are two delicious fish cake recipes that deliver great nutrition:

Baked Salmon Cakes

Salmon, egg, whole wheat breadcrumbs, red bell pepper, green onion, parsley, lemon juice, olive oil

Thai-Style Fish Cakes

Cod, red curry paste, lime, cilantro, brown rice, carrots, baked

Baking instead of frying transforms typically indulgent fish cakes into a lighter, healthier meal that’s still full of flavor.

The Verdict: Are Fish Cakes Healthy?

When prepared thoughtfully using lean, sustainably-caught fish, fish cakes can absolutely be part of a wholesome diet. They provide high-quality protein, anti-inflammatory omega-3s and important vitamins and minerals.

However, excessive portions or poor quality ingredients can make fish cakes less healthy. Keep your consumption in check and choose baked or steamed versions made with whole food ingredients. With some care taken to optimize nutrition, fish cakes can be an occasional part of healthy eating patterns.

So next time you’re craving the comforting taste of fish cakes, go ahead and indulge – just be mindful of preparation, watch your portion size, and balance them with plenty of vegetables, fruits and whole grains. Enjoyed occasionally as part of an overall nutritious diet, fish cakes can be deliciously healthy.

is fish cake healthy

Cooking Tips For Your Quick Healthy Fish Cakes

Small amounts of vegetable oil are all you need to shallow fry these beauties. Therefore, the fat level is kept very low, and you taste the fish cakes themselves instead of the oil.
Only use a few teaspoons of oil in a nonstick pan set over very low heat to cook the first four fish cakes slowly.
Then change the oil and use the last two teaspoons for the last four fishcakes. This way, the oil is new for each batch, which helps the breadcrumbs turn a beautiful golden color.
They only need 12 to 15 minutes at 180C in the oven to cook again after being frozen.

For these Quick Healthy Fish Cakes you may need…

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I use my Jamie Oliver Small Platter White dish here in this recipe for serving and in many of my other recipes too.

If you like these healthy fish cakes, you’ll love my recipe for smoked haddock fishcakes with a poached egg and mustard sauce.

They make for a fantastic tasty weekend supper!

These healthy fish cakes are so easy to make!

FAQ

Is Korean fish cake healthy?

Eomuk fishcakes are essentially made from cooked dough that contains chopped fish meat. This is a high protein and low fat food that contains unsaturated fats, calcium and iron, making it a healthy option. However, it’s not advisable to overindulge, as it’s relatively high in sodium.

Are fish cakes high in cholesterol?

Smoked fish is great for lowering cholesterol – and these oven baked haddock fish cakes are as delicious as they are healthy – a truly great low fat dinner recipe!

Is Japanese fish cake healthy?

Nutrition facts White fish meat is high in protein and low in fat. Do note that kamaboko is somewhat high in sodium and sugar, so be careful not to overeat if monitoring salt or sugar levels.

How many calories are in fish cake?

Typical Values	Per 100g	One fishcake (134g**)
Energy	694kJ / 165kcal	930kJ / 222kcal
Fat	6.5g	8.7g
Saturates	1.4g	1.9g
Carbohydrate	16.6g	22.2g

What are the benefits of fish cake?

There are many benefits of fish cake. For one, fish cake is a great source of lean protein. It is also low in calories and low in fat. Fish cake is also a good source of omega-3 fatty acids, which are beneficial for heart health. Additionally, fish cake is a good source of vitamins and minerals, including vitamin B12, potassium, and selenium.

Are fishcakes healthy?

Some fishcakes are made with healthier ingredients than others, and some are fried while others are baked. In general, fishcakes that are made with leaner fish and baked instead of fried tend to be the healthier option. That being said, even the healthiest fishcake is not going to be as healthy as a simple piece of grilled fish.

Are fish cakes bad for You?

Serve fish cakes with a side of vegetables or a salad for a complete and nutritious meal. Fish cakes are often made with processed fish and fillers, which can be unhealthy for you. They are often high in sodium and calories, and can contain unhealthy fats. Some fish cakes also contain mercury, which can be harmful to your health.

Are fish cakes good for weight loss?

Fish cakes can be included in a weight loss diet. They are relatively low in calories, rich in protein which helps in feeling full, and contain healthy fats. However, it’s important to watch out for the sodium content and cooking method to ensure they fit into a balanced diet. Can I eat fish cakes every day?