Are Fish Cakes Good for You to Eat?

January 12, 2026 •

4 min read

According to the World Health Organization, eating 1–2 servings of fish per week is recommended for good health, but are fish cakes good for you to eat? The answer is not a simple yes or no, as the nutritional value depends heavily on ingredients and how they are prepared.

Quick Summary

The healthfulness of fish cakes varies significantly based on preparation and ingredients. While homemade versions can be a lean source of protein and omega-3s, store-bought types often contain high levels of sodium, unhealthy fats, and processed additives. Cooking methods like baking or steaming are far healthier than deep-frying, influencing the overall nutritional profile.

Key Points

Homemade vs. Store-Bought: Homemade fish cakes are generally healthier, offering more control over ingredients like fish quality, sodium, and fat content.
Ingredients Matter: For a healthier option, use lean fish (cod, haddock), nutritious binders (sweet potato), and fresh herbs instead of relying on high-sodium fillers.
Cooking Method is Crucial: Baking, steaming, or pan-frying with minimal healthy oil is far superior to deep-frying, which adds excessive fat and calories.
Check Labels for Additives: Store-bought versions can be high in sodium, unhealthy fats, and preservatives, so always read the nutritional information carefully.
Potential Health Benefits: Properly prepared fish cakes provide protein, and if made with oily fish like salmon, they can be a source of heart-healthy omega-3s.
Weight Management: Healthier homemade versions can be part of a weight-loss diet, promoting satiety due to high protein content.

Understanding the Nutritional Profile of Fish Cakes

Fish cakes are a global food, with varieties ranging from the crispy, deep-fried patties of Western cuisine to the chewy, steamed kamaboko of Japan. At their core, fish cakes are a mixture of fish and a starchy binder, but the nutritional impact can swing dramatically. The most fundamental difference lies between homemade and commercially produced versions.

Homemade fish cakes, where you control every ingredient, can be a highly nutritious meal. You can use lean, fresh fish like cod or haddock, or include fattier, omega-3-rich options like salmon. By choosing healthy binders like sweet potatoes or whole-wheat breadcrumbs and incorporating fresh herbs and vegetables, you maximize nutrient content and minimize unwanted additives. This approach results in a dish high in lean protein and potentially heart-healthy omega-3s, and low in saturated fat and sodium.

Store-bought fish cakes, on the other hand, are a different story. Many frozen or pre-made varieties contain significant fillers, binding agents, and higher levels of sodium to extend shelf life and enhance flavor. Some products may contain as little as 25-50% fish, with the rest made up of potatoes and starchy binders. This high-sodium, high-fat profile is a key concern, with some Asian-style fish cakes containing extremely high sodium levels. While they offer convenience, these versions often contain unhealthy fats and can be a calorie-dense option, especially when deep-fried.

Comparing Homemade vs. Store-Bought Fish Cakes

To illustrate the nutritional differences, consider the following comparison. The figures represent typical values and can vary based on specific recipes and brands.


Feature	Homemade Fish Cakes	Store-Bought Fish Cakes
Ingredients	Whole fish fillets, fresh vegetables, sweet potatoes, whole-grain binders	Minced or processed fish, starchy binders, fillers, preservatives
Cooking Method	Baked, pan-fried with minimal oil, or steamed	Often deep-fried or pan-fried with unhealthy oils
Sodium Content	Low to moderate, controlled by seasoning	High, with some varieties exceeding 35% of the daily value
Fat Content	Low (especially when baked); can be higher with oily fish	Can be high in saturated and unhealthy trans fats, especially when deep-fried
Protein Quality	High-quality protein from fresh fish	Protein content can be lower due to fillers
Omega-3s	Rich source if using fish like salmon	Variable, often lower due to fillers or processed fish
Satiety	High, thanks to lean protein and fiber from vegetables	Can be lower due to high carb content and unhealthy fats

Making Healthier Fish Cake Choices

If you want to enjoy fish cakes while prioritizing your health, there are several simple strategies to employ:

Make them from scratch: This is the best way to control the quality of the fish, the type of binder, and the amount of sodium and fat. Use fresh fish and mix with mashed sweet potato or vegetables for extra nutrients.
Choose the right fish: Opt for fish rich in omega-3s, like salmon, for added heart-health benefits. Lean white fish like cod is an excellent source of lean protein.
Use healthier binders: Instead of white breadcrumbs, try whole-wheat breadcrumbs, ground oats, or a mix of mashed potatoes and finely chopped vegetables to increase fiber and reduce processed carbs.
Embrace healthier cooking methods: Avoid deep-frying. Instead, bake the fish cakes in the oven, air fry them, or lightly pan-fry them using a small amount of healthy oil like olive oil.
Limit salt: Use fresh herbs like dill and parsley, and spices like paprika or curry powder to add flavor without relying on excessive sodium.
Consider the global variety: Explore different types of fish cakes, like the steamed Asian surimi-based varieties, though be mindful of the potential high sodium content.

Healthy Fish Cake Ingredients List

To build a healthier version, focus on a base of high-quality ingredients:

Fish: Fresh or canned salmon, cod, tuna, or haddock.
Binders: Mashed sweet potato, cauliflower, or whole-wheat breadcrumbs.
Flavor: Fresh dill, parsley, green onions, and spices like garlic powder, red curry paste, or lemon zest.
Moisture: Egg or a small amount of yogurt.
Coating: Whole-grain oats, sesame seeds, or a light dusting of whole-wheat flour.

Conclusion: Mindful Preparation is Key

The healthiness of fish cakes is not inherent but is a direct result of how they are made. While a deep-fried, store-bought fish cake loaded with sodium and preservatives may be an unhealthy choice, a homemade, baked version using fresh salmon, sweet potatoes, and herbs can be a nutritious, high-protein meal rich in omega-3s. By prioritizing fresh ingredients and healthy cooking methods, you can confidently include fish cakes in a balanced diet.

For more information on making healthy fish cakes at home, check out this guide to a nutritious recipe from a trusted source: https://motivation.ie/recipes/spicy-tuna-fish-cakes/

The Final Verdict

So, are fish cakes good for you to eat? Yes, they can be, provided you are selective about your ingredients and cooking method. Homemade is best, but even when buying pre-made, reading the nutrition label is crucial to avoid high-sodium, high-fat traps. This versatile dish can be a delicious and healthy way to incorporate more fish into your diet when prepared mindfully.

Frequently Asked Questions

Store-bought fish cakes can be extremely high in sodium, with some varieties containing over 35% of the daily value per serving. However, homemade versions allow you to control and minimize the amount of salt used.

Many commercial and Asian-style fish cakes, particularly those made with surimi, are considered processed foods due to the methods and added ingredients used during manufacturing. Homemade fish cakes are not.

Yes, but with caution. Healthy homemade fish cakes made with lean fish, vegetables, and low-fat cooking methods can be a satisfying, protein-rich meal for weight loss. Store-bought, fried versions are often too high in calories and unhealthy fats.

Deep-fried fish cakes are generally unhealthy because the frying process adds excessive saturated and trans fats, which can contribute to weight gain and increased heart disease risk. Healthier options include baking or pan-frying.

Yes, there is a significant difference. Asian fish cakes often use a fish paste called surimi and can be steamed, while Western versions are typically a patty of fish and potato that is breaded and fried.

The healthiest cooking methods are baking, air frying, or lightly pan-frying with a small amount of healthy oil, like olive oil. These methods minimize the addition of unhealthy fats and calories.

For a nutritional boost, you can add mashed sweet potato, shredded carrots, finely chopped broccoli or spinach, fresh herbs like dill or parsley, and use whole-grain breadcrumbs as a binder.