Are fish cakes considered healthy? A deep dive into nutrition

November 26, 2025 •

4 min read

The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. But when that fish comes in a fried patty, it prompts a key question: Are fish cakes considered healthy, or are they a processed food best left on the shelf? This definitive guide unpacks everything you need to know about this popular seafood item.

Quick Summary

The healthiness of fish cakes is determined by their ingredients and cooking method. Homemade versions using lean fish and healthy binders like sweet potatoes offer high protein and omega-3s, while store-bought or fried fish cakes are often high in sodium, unhealthy fats, and processed fillers.

Key Points

Source Matters: The healthiest fish cakes are homemade, not store-bought, due to full control over ingredients and preparation.
Avoid Deep-Frying: Cooking methods like baking, air-frying, or shallow-frying with healthy oil are superior to deep-frying.
Choose Healthy Binders: Replace high-carb binders like white potatoes with nutritious options such as sweet potatoes, cauliflower, or oats.
Manage Sodium: Most store-bought fish cakes are high in sodium, but you can control this completely by preparing them yourself.
Maximize Nutrients: Using fatty fish like salmon or mackerel and adding fresh herbs boosts omega-3s, vitamins, and antioxidants.

The Health Equation: Ingredients and Preparation Matter

The nutritional value of a fish cake is not static; it's a dynamic equation with two primary variables: the ingredients used and the method of preparation. While the core ingredient, fish, is packed with beneficial nutrients, the additions and cooking style can drastically alter the final product. Understanding this distinction is crucial for anyone wondering, "Are fish cakes considered healthy?"

The Good: What Makes Fish Cakes Nutritious?

At their core, fish cakes can be a fantastic source of high-quality protein, which is essential for building and repairing muscle tissue and promoting satiety. Fish, especially oily varieties like salmon, is also a rich source of omega-3 fatty acids, known for their anti-inflammatory properties and benefits for heart and brain health. Many homemade recipes incorporate fresh vegetables and herbs, boosting the cakes' vitamin and antioxidant content without adding excessive calories.

The Bad: Common Pitfalls to Avoid

Conversely, many commercially available or fried fish cakes are laden with unhealthy components. Common issues include high levels of sodium, often used as a preservative and flavor enhancer. Deep-frying introduces unhealthy fats and significantly increases the calorie count. Store-bought versions also often contain a higher percentage of processed fillers and binders, such as refined flour or excessive potato, which reduces the overall nutritional density. Some can even be classified as ultra-processed foods.

Homemade vs. Store-Bought: A Nutritional Comparison

The most significant nutritional differences lie between homemade and store-bought fish cakes. Homemade versions offer complete control over ingredients, from the type of fish to the binder used. This allows for healthier substitutions and cooking methods.


Feature	Homemade Fish Cakes	Store-Bought Fish Cakes
Fish Quality	Fresh, high-quality fillets are used.	Often made with lower-grade fish mince or surimi.
Sodium Content	Fully controlled; can be kept very low.	Frequently high in sodium due to preservatives.
Fat Content	Controlled; healthy fats can be used for shallow frying or omitted entirely for baking.	Can be high in unhealthy saturated or trans fats from deep-frying.
Binder Type	Healthy options like sweet potatoes, chickpeas, or oats are used.	Often uses refined flours, processed starches, or excessive potato.
Cooking Method	Typically baked, air-fried, or shallow-fried with healthy oil.	Almost always pre-fried, contributing to high fat content.
Flavoring	Fresh herbs and spices provide flavor.	Uses artificial flavors and high salt content.

How to Build a Healthier Fish Cake

Making fish cakes at home is the best way to ensure they are healthy. Here are key strategies for upgrading your recipe:

Choose Your Fish Wisely

Fatty Fish: For maximum omega-3s, choose salmon, mackerel, or trout. Canned salmon and tuna (in water) are also excellent, affordable options.
Lean Fish: If you prefer a lower-fat option, cod, tilapia, or haddock are great choices.

Optimize Your Binder

Instead of relying heavily on white potatoes or breadcrumbs, consider these healthy alternatives to bind your fish cakes:

Mashed sweet potato or cauliflower puree
Cooked quinoa or oats
Crushed chickpeas or lentils
A small amount of Greek yogurt or mayonnaise as a binder

Cook Smarter, Not Harder

The cooking method is just as important as the ingredients. Move away from deep-frying and embrace these techniques:

Baking: Place your fish cakes on a lined baking sheet and bake in a preheated oven until golden brown. This uses minimal oil and creates a crispy texture.
Air-Frying: The air fryer is a perfect tool for achieving a crispy exterior with very little oil.
Shallow Frying: If you prefer frying, use a small amount of a heart-healthy oil like olive or avocado oil in a non-stick pan over medium heat.

Add Flavor with Fresh Herbs and Spices

Enhance the flavor without relying on salt. Fresh parsley, dill, chives, lemon zest, garlic powder, and a hint of paprika can all add significant flavor dimensions. This allows you to cut back on sodium without sacrificing taste.

The Verdict on Fish Cakes

So, are fish cakes considered healthy? The answer is a clear "it depends." The store-bought, deep-fried variety is often unhealthy due to high sodium, unhealthy fats, and processed ingredients. However, homemade fish cakes, made with fresh, whole ingredients and a healthy cooking method, can be a highly nutritious part of a balanced diet. By controlling what goes into your meal and how it's prepared, you can turn this comfort food into a health-conscious choice. For more on the general health benefits of eating fish, check out the resources from reputable health institutions like Johns Hopkins Medicine.

Conclusion

Making the healthier choice when it comes to fish cakes is straightforward. Opting for homemade versions allows you to load them with lean fish, fiber-rich vegetables, and heart-healthy herbs, all while avoiding excessive salt and unhealthy fats. Whether you choose to bake, air-fry, or shallow-fry, the power is in your hands to make a delicious and nutritious meal that supports, rather than detracts from, your health goals. A little mindful preparation goes a long way in transforming a potentially unhealthy dish into a wholesome one.

Frequently Asked Questions

Yes, canned tuna or salmon packed in water is a budget-friendly and healthy option for making fish cakes. Just be sure to drain the water well and check the label for sodium content to ensure it's not excessively high.

The calorie count of a fish cake varies widely. Store-bought or deep-fried fish cakes tend to be high in calories due to added fats and breading. Homemade, baked, or air-fried versions using healthy binders will be significantly lower in calories.

For a healthier and often gluten-free coating, you can use rolled oats, almond flour, or crushed rice crackers. These provide a great crispy texture when baked or air-fried.

Asian fish cakes (like kamaboko) can be high in protein and low in fat, but their sodium content can be significant. Their healthiness depends on the processing and the overall sodium levels.

Lean, white fish like cod, haddock, or tilapia are excellent for lower fat options. For higher omega-3s, salmon and mackerel are great choices.

If made healthily (baked, low-sodium, and with a lean fish), fish cakes can support weight loss. Their high protein content promotes satiety and muscle maintenance. Excessive portions or unhealthy preparation can be detrimental, however.

Common unhealthy ingredients include excessive sodium, unhealthy fats from deep-frying, and processed fillers like refined starches that offer little nutritional value. Preservatives can also be a concern.