Are Fish Cakes High in Fat? What You Need to Know for a Healthier Diet

November 5, 2025 •

4 min read

While some popular versions might be high in fat, the truth is that the fat content of fish cakes can vary dramatically depending on how they are made and cooked. A deep-fried, store-bought patty is a far cry nutritionally from a baked, homemade version, making the answer to the question, 'Are fish cakes high in fat?', more complex than a simple yes or no.

Quick Summary

The fat content of fish cakes varies significantly with ingredients and cooking methods. Baked or air-fried homemade versions using lean fish and whole food binders are much lower in fat than their deep-fried, processed counterparts. Healthier choices involve selecting lean fish, using non-starchy fillers, and opting for baking or shallow frying to control oil intake.

Key Points

Fat Content Varies: The fat level in fish cakes is not standard but depends heavily on the specific ingredients and how they are cooked.
Cooking Method is Key: Deep-frying drastically increases the fat and calorie count, whereas baking or air-frying keeps the fat content low.
Homemade vs. Store-Bought: Homemade fish cakes offer full control over ingredients, allowing you to use lean fish and reduce added fats and sodium, unlike many processed, store-bought options.
Use Leaner Ingredients: For healthier fish cakes, use lean white fish, incorporate more vegetables, and choose wholemeal or panko breadcrumbs over traditional binders.
Healthy Binders: Options like Greek yogurt, egg whites, or mashed sweet potato can serve as healthier alternatives to excess mashed potato for binding.
Flavor with Herbs, Not Salt: Enhance flavor using fresh herbs, lemon zest, and spices to keep sodium levels in check without compromising taste.

The Nutritional Truth About Fish Cakes

The notion that all fish cakes are unhealthy or high in fat is a common misconception. The reality lies in the details of their preparation. From the type of fish used to the cooking method and added ingredients, each element plays a critical role in the final nutritional profile. A deep-fried, breaded fish cake from a supermarket is not the same as a light, oven-baked patty made with fresh ingredients at home.

How Cooking Method Influences Fat Content

The way a fish cake is cooked is arguably the most significant factor determining its fat content. Cooking with excess oil, especially deep-frying, drastically increases the total fat and calorie count, regardless of the core ingredients.

Deep-Frying: This method involves submerging the fish cake in hot oil, which is absorbed by the breadcrumb coating. This can dramatically increase the overall fat, particularly saturated and trans fats if using unhealthy oils. A deep-fried western-style fish cake can have over 10 grams of fat per 100g, with a notable amount of saturated fat.
Baking or Air-Frying: These methods rely on hot air to cook the fish cakes, requiring little to no added oil. This retains the natural goodness of the fish while avoiding the unhealthy fat absorption associated with frying. Many recipes suggest a light spray of oil to achieve a crispy exterior, resulting in a much lower fat meal.
Shallow-Frying: When shallow-frying, using a minimal amount of healthy oil in a non-stick pan can offer a golden, crisp finish without the excessive fat of deep-frying. However, it is still more oil-intensive than baking or air-frying.

Homemade vs. Store-Bought Fish Cakes

Another key distinction is whether the fish cake is made at home or bought pre-made. Store-bought, processed fish cakes often contain a number of additives that impact their nutritional value.

Processed Ingredients: Commercial products may use fattier fish, inexpensive fillers, and high-sodium binders to improve texture and shelf life. The breading is often designed to absorb more oil during mass-scale frying, further increasing fat content.
Hidden Fats and Sodium: Beyond the cooking oil, store-bought fish cakes can contain hidden fats and significantly higher sodium levels compared to homemade versions. This can be problematic for those monitoring their salt intake.
Homemade Control: When making fish cakes yourself, you have complete control over the ingredients. You can choose lean, high-protein fish, use healthier binders like egg whites or a small amount of Greek yogurt, and pack them with extra vegetables and herbs for flavor, rather than relying on fatty fillers. This allows you to tailor the recipe to your dietary needs.

A Tale of Two Fish Cakes: A Nutritional Comparison

To better illustrate the difference, here is a comparison of a typical commercially deep-fried fish cake versus a homemade, baked version based on available nutritional data.


Feature	Deep-Fried Commercial Fish Cake	Baked, Homemade Fish Cake (Lean Fish)
Fat Content (per 100g)	~10.5g	~3-5g (depending on recipe)
Saturated Fat (per 100g)	~2.2g	~0.5-1g
Calories (per 100g)	~201 kcal	~140-160 kcal
Sodium (per 100g)	~279mg	~150mg (or less, controlled by recipe)
Preparation Method	Deep-fried in industrial oils	Oven-baked or air-fried with minimal oil

Tips for Making and Choosing Healthy Fish Cakes

To ensure your fish cakes are a nutritious and low-fat addition to your diet, consider these tips:

Select Lean Fish: Use white fish varieties like cod, haddock, or pollock, which are naturally low in fat and high in protein. Fatty fish like salmon also works well, providing healthy omega-3s, but choose baking over frying to keep total fat in check.
Choose a Healthy Binder: Instead of using large quantities of potato, consider mixing in non-starchy vegetables like grated zucchini or using a small amount of Greek yogurt, cottage cheese, or an egg white to bind the mixture.
Control the Breading: Use panko or wholemeal breadcrumbs, and apply them sparingly. For a gluten-free option, use ground oats or almond flour.
Season Naturally: Rely on herbs, spices, and fresh vegetables for flavor instead of excess salt. Adding lemon zest, fresh parsley, dill, or chopped scallions can add significant flavor without increasing fat or sodium.
Embrace Alternative Cooking: Bake, air-fry, or poach your fish cakes instead of frying. If you must fry, use a non-stick pan with a minimal amount of healthy oil, such as olive or canola oil.

Conclusion: Fish Cakes Can Fit a Healthy Diet

In conclusion, the question of whether are fish cakes high in fat? has no single answer. The nutritional profile is not inherent to the dish itself but is a direct result of its ingredients and preparation. By opting for homemade versions, choosing lean fish, and using healthier cooking methods like baking or air-frying, fish cakes can be a low-fat, high-protein, and delicious part of a balanced diet. Being mindful of the preparation details empowers you to make informed choices that support your health goals, turning a potentially fatty meal into a nutritious one.

For more on balanced eating, consult resources like the World Health Organization's guidance on healthy diets.

Frequently Asked Questions

The primary factor is the cooking method. Deep-frying a fish cake causes the breaded exterior to absorb a significant amount of oil, substantially increasing its total fat content.

Yes, traditional Asian-style fish cakes, like Japanese kamaboko, are often lower in fat because they are typically steamed or boiled rather than fried, and use less starchy binders.

Yes, you can. While salmon is a fattier fish than cod, it contains beneficial omega-3 fatty acids. By baking or air-frying salmon fish cakes instead of deep-frying them, you can keep the total fat content controlled and healthy.

To reduce sodium, make fish cakes from scratch. Use fresh fish and rely on herbs like parsley and dill, plus lemon juice, for flavor instead of pre-seasoned breadcrumbs or excessive salt.

You can use panko breadcrumbs for a lighter texture or finely ground oats, almond flour, or wholemeal flour for alternative coatings.

Yes. While potato is a traditional binder, you can use other ingredients like grated zucchini, chickpea flour, or a combination of egg whites and oats to hold the fish cakes together.

Baked fish cakes can be very flavorful and satisfying. By using a light coating of panko and a spray of oil, you can achieve a crispy exterior similar to frying, while allowing the flavor of the fish and herbs to stand out more.