Omega 3 Fish Cakes

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Omega 3 Fish Cakes

We all know how important it is to get in our Omega 3s (especially for kids!) and one of the main sources is from dark oily fish.  Most affordable fish cakes in the shops these days are actually hake based, high in sodium and are not particularly rich in omega 3s.  These homemade fish cakes are easy on the budget and can be made using a variety of different canned fish – tuna, middlecut, sardines, pilchards and salmon are all good options rich in Omega 3.  I often prepare and freeze mine, stacked between wax wrap and pull them out for an easy dinner.  Note: the bones of sardines, middlecut and pilchards are soft and a great source of calcium so mash them in 😊


Omega 3 Fish Cake Recipe

Makes 15 small fishcakes

Portion: 3 fishcakes per person



1 large potato, pre-cooked, peeled and mashed

1 bunch of parsley, finely chopped

1 x 425 g tin of dark oily fish or 2 x 170 g tins of tuna (I used Lucky Star MiddleCut – R25.99 at PnP)

1 egg

½ lemon, squeezed

½ tsp cumin

½ tsp cayenne pepper

Salt and Pepper




2 x slices of brown bread, crumbed (use ½ cup Oats blended for a gluten-free option)

1 TBS sesame seeds


For frying:

1 TBS oil



  1. Combine the mashed potato, parsley, tinned fish, egg, lemon and spices.  Mash well with a fork or masher
  2. Combine breadcrumbs and sesame seeds in a separate plate
  3. Roll small balls out of the fishcake mixture using your hands and flatten into patty shapes
  4. Roll the fishcakes into the crumb and sesame seed mixture.
  5. Pre-heat a pan with oil and fry the fishcakes for around 10 minutes until golden brown on each side
  6. If cooking from frozen, place in the oven and cook for 20 – 30 minutes.
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