Low Sodium Classic Homemade Fish Cakes
Delight your taste buds with these **Low Sodium Classic Homemade Fish Cakes**, a healthy twist on a comforting favorite. Made with tender flakes of fresh white fish like cod or haddock, creamy mashed potatoes, and a sprinkle of bright, zesty parsley and capers, these fish cakes are packed with flavor without relying on added salt. Lightly coated in whole wheat breadcrumbs and pan-fried to golden perfection with a touch of olive oil spray, they’re crispy on the outside, tender on the inside, and irresistibly satisfying. Perfect for those watching their sodium intake, this recipe is easy to prepare in under an hour and serves as a versatile dish—enjoy them as a standalone meal with a fresh salad, a wholesome side, or even in a sandwich. Whether for a weeknight dinner or meal-prepped for lunches, these classic fish cakes are a deliciously heart-healthy option!
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Recipe Information
Ingredients
- 450 grams Fresh white fish (such as cod or haddock)
- 300 grams Potatoes
- 2 tablespoons Olive oil
- 2 tablespoons Chopped parsley
- 1 tablespoon Capers
- 0.5 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 1 large Egg
- 60 grams Whole wheat breadcrumbs
- Olive oil spray
Instructions
Peel and dice the potatoes into small chunks. Place them in a pot of cold water and bring to a boil. Cook for about 15 minutes or until tender.
While the potatoes are cooking, place the fish in a large saucepan, cover it with water, and bring to a gentle simmer. Cook for about 5 to 7 minutes until the fish flakes easily with a fork.
Drain the potatoes and return them to the pot. Mash until smooth and set aside.
Remove the fish from the saucepan, cool slightly and flake it into small pieces ensuring to remove any bones.
In a mixing bowl, combine the flaked fish, mashed potatoes, chopped parsley, capers, black pepper, and lemon juice. Mix well to combine.
Add the beaten egg to the fish mixture and mix until everything is well incorporated.
Shape the mixture into 8 equal-sized patties.
Place the breadcrumbs on a plate and coat each fish cake on all sides.
Preheat a non-stick frying pan over medium heat and spray with olive oil spray.
Cook the fish cakes for about 4 to 5 minutes on each side or until golden brown and heated through.
Serve the fish cakes hot with a fresh salad or steamed vegetables.
Nutrition Facts
Calories |
1232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.8 g | 55% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 413 mg | 138% | |
| Sodium | 990 mg | 43% | |
| Total Carbohydrate | 106.6 g | 39% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 6.1 g | ||
| Protein | 103.7 g | 207% | |
| Vitamin D | 5.8 mcg | 29% | |
| Calcium | 180 mg | 14% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 3261 mg | 69% | |
*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.
