Heart-Healthy Classic Fish Cakes

Give your weeknight dinner a heart-healthy twist with these classic fish cakes—an easy and delicious way to enjoy omega-3-rich white fish in a comforting, crispy form. Made with flaked cod, haddock, or pollock and mashed russet potatoes, these fish cakes are seasoned with zesty Dijon mustard, fresh parsley, and lemon juice for a burst of flavor in every bite. Coated in wholesome whole wheat breadcrumbs and lightly pan-fried with olive oil, they’re golden and crisp on the outside while remaining tender and flaky within. Perfect as a light yet satisfying meal, these fish cakes pair wonderfully with a simple green salad or steamed veggies, making them an ideal choice for those seeking nutritious, balanced meals without compromising on taste. Ready in just 45 minutes, they’re an excellent option for a quick, healthy dinner that the whole family will love!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams fresh white fish fillets (cod, haddock, or pollock)
• 350 grams russet potatoes
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped
• 3 stalks green onions, finely chopped
• 1 teaspoon dijon mustard
• 1 large egg
• 100 grams whole wheat breadcrumbs
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon salt
• 1 as needed olive oil spray

Directions

Step 1

Peel the potatoes and cut them into chunks. Place in a pot of boiling water and cook for about 12-15 minutes until tender. Drain and mash them without adding any milk or butter. Set aside to cool slightly.

Step 2

While the potatoes are cooking, steam the fish fillets over a pot of simmering water for about 8-10 minutes or until they are just cooked through. Let them cool a bit, then flake them into large pieces using a fork.

Step 3

In a large mixing bowl, combine the mashed potatoes, flaked fish, 1 tablespoon of extra-virgin olive oil, lemon juice, parsley, green onions, dijon mustard, egg, black pepper, and salt. Mix gently until everything is well combined, being careful not to turn the mixture into a mush.

Step 4

Shape the mixture into 8 equal patties, about 1-inch thick.

Step 5

Place the breadcrumbs on a plate and gently coat each fish cake with the breadcrumbs by pressing lightly on each side.

Step 6

Heat the remaining tablespoon of extra-virgin olive oil in a non-stick frying pan over medium heat. Lightly coat the pan with olive oil spray to ensure even coating.

Step 7

Cook the fish cakes in batches for about 3-4 minutes on each side until they are golden brown and heated through.

Step 8

Remove from the pan and place on a paper towel-lined plate to absorb any excess oil.

Step 9

Serve hot, garnished with additional chopped parsley and a wedge of lemon, if desired.

Nutrition Facts

Serving size	1108.5 grams (1108.5g)

Amount per serving	% Daily Value*
Calories	1529

Total Fat 46.30g	59%
Saturated Fat 7.80g	39%
Polyunsaturated Fat 2.00g
Cholesterol 470mg	157%
Sodium 1842mg	80%
Total Carbohydrate 149.60g	54%
Dietary Fiber 17.80g	64%
Total Sugars 9.00g
Protein 131.30g	263%

Vitamin D 1054IU	5269%
Calcium 301mg	23%
Iron 13mg	72%
Potassium 4022mg	86%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.1%

Protein: 34.1%

Carbs: 38.8%