Tasty Omega 3 Rich Fish Cakes

October 19, 2016

These fish cakes are a delicious way to include tinned fish into your diet – not only is it super affordable but it is so easy to make AND super handy is that you just need to keep some tins in the cupboard for when you want to make it.

Tinned fish, like pilchards is high in Omega 3 which is essential for brain development in children, having healthy skin and also great for weight loss.  Fish in general is also low in saturated fats and lower in energy compared to other meats.  We should be aiming to eat fish at least 3 times a week and this particular recipe is so delicious that you’ll have at least one serving for the week sorted.  Served with a big side salad makes a delicious summer meal.  Also great for weekends and can be baked in a serving dish instead of fried.  You can also make the fish cakes bigger and use them as fish burger patties 🙂  Such an easy, inexpensive recipe and so versatile.

Prep time
Cook time
Total time
A delicious light fish cake recipe perfect for summer nights or light lunches. Serve with a gorgeous salad for a perfect meal
Serves: 4 servings
  • 425g Pilchards (or middlecut) in tomato sauce
  • 1 cup rolled oats
  • Salt and pepper
  • 1 egg, lightly beaten
  • 1 small onion, finely chopped (ideally grated)
  • 1 heaped tablespoon parsley, dried (or 2 TBSP chopped fresh parsley)
  • 1 tablespoon lemon juice
  • Flour for dusting (can be gluten free)
  1. Ideally, if you can - grind the oats to smaller flakes (I used my nutribullet milling blade). If you cant this step isnt essential - I would just recommend letting the mixture sit for a bit longer to allow for better binding.
  2. Open the can of pilchards (or fish) and drain the tomato sauce. Mash the fish (even the bones - they are a wonderful source of calcium)
  3. Mix all the ingredients into the bowl and mix well.
  4. Now you have one of two choices - 1) Make into fish cakes, dust with a little flour if too sticky and then fry very lightly in a little oil OR 2) Lightly spray a 20 x 20cm dish with non-stick cooking spray and press mixture into it. Cook at 180 degrees C for 15-20 minutes and you're done.
  5. Enjoy with a big side salad or cooked vegetables for a complete meal.


You Might Also Like


  • Reply Diane Pretorius July 22, 2023 at 12:37 pm

    Hi Julie
    Can these fishcakes be cooked then frozen and if so for how long could they be frozen! I am on a renal diet and like to cook in bulk.
    My grateful thanks

    • Reply Julie Perks January 15, 2024 at 10:16 am

      Hi Diane, thank you for checking in. Yes they can be frozen and the rule of thumb with fish would be a maximum of 3 months. Hope you enjoy them! Julie

    Leave a Reply

    Rate this recipe:  


    This site uses Akismet to reduce spam. Learn how your comment data is processed.