Smoked Haddock and Spring Onion Fishcakes
Fishcakes are a favourite of ours and these slimming-friendly Smoked Haddock and Spring Onion Fishcakes are perfect if you’re counting calories or following a plan like Weight Watchers.
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NutritionPer Serving
- Calories318
- Carbs30g
- Protein41g
- Fat2.8g
- Saturates0.7g
- Sugars4.9g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
These Smoked Haddock and Spring Onion Fishcakes are super easy to make, and great if you have any leftover mashed potato to use up. These are made with panko breadcrumbs which are lighter and flakier than regular breadcrumbs, so they’re perfect for fried foods as they absorb less oil and grease. This makes the end result not quite as heavy as regular breadcrumbs.
Serve Smoked Haddock and Spring Onion Fishcakes up with a crisp salad, and they make a perfect slimming-friendly dinner or lunch.
If smoked fish isn’t your thing, you can, of course, always use other fish like cod or tuna, instead of haddock.
What diets is this Smoked Haddock and Spring Onion Fishcakes recipe suitable for?
This Smoked Haddock and Spring Onion Fishcakes recipe can be made gluten free as long as you swap out the following ingredients for gluten free alternatives;
- Panko breadcrumbs
This recipe can also be made dairy free as long as you swap out the following ingredients for dairy free alternatives;
- Fat free Greek yoghurt
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Smoked Haddock and Spring Onion Fishcakes?
Panko breadcrumbs are a great alternative to normal breadcrumbs. The biggest difference between panko and standard breadcrumbs is that panko is made from bread without crusts.
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How many calories are in Smoked Haddock and Spring Onion Fishcakes?
There are 318 calories per portion in this Smoked Haddock and Spring Onion Fishcakes recipe, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.
This Smoked Haddock and Spring Onion Fishcakes recipe is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
To make the fishcakes
Step 1
Cook the potatoes in a saucepan of salted water for around 20 minutes, until soft. Drain well and place back in the hot pan. Leave for 5 minutes to dry out, then mash well.
Step 2
While the potatoes are cooking, cook the haddock. Place the fish in a shallow pan (a small frying pan is ideal). Cover with milk or water and place over a medium to high heat. Bring to the boil, then take off the heat and cover. Allow to sit while you cook the potatoes. The heat from the milk will gently poach the fish.
Step 3
Spray a small frying pan with low calorie cooking spray and set on a low heat. Add the spring onions and fry gently for 2-4 minutes until they have softened.
Step 4
Remove the haddock from the pan and add to the mashed potatoes along with the spring onions, and mix well. Season to taste with salt and pepper (don’t forget the smoked haddock may be a bit salty so you probably won’t need to add too much salt).
Step 5
Divide the mixture into 12 equal portions. Roll each one into a ball, then flatten it to form a fishcake shape. Put the shaped fishcakes on a plate and put them in the fridge for 20 minutes or so, until the fishcakes firm up a little.
Step 6
Preheat the oven to 200ºC and spray a baking tray with low calorie cooking spray.
Step 7
Dip each fishcake into the beaten egg, then lightly coat it in panko breadcrumbs and place onto the baking tray. Once all fishcakes are coated, cook for 20-25 minutes until golden brown.
To make the dip
Step 1
Add the yoghurt, chive and mustard powder to a small bowl and mix to combine. Season to taste with salt and pepper and serve alongside the fishcakes.
Fishcakes go great with salad, but why not try one of these warm options too?
How do you know when these Smoked Haddock and Spring Onion Fishcakes are cooked?
Once assembled, cook each fishcake in a frying pan for a couple of minutes on each side, or until they start to colour, then transfer to the oven (on 200 °C) for 10-15 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep these Smoked Haddock and Spring Onion Fishcakes in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Smoked Haddock and Spring Onion Fishcakes in the fridge for approximately 3 days or so.
Can I freeze these Smoked Haddock and Spring Onion Fishcakes?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat these Smoked Haddock and Spring Onion Fishcakes?
From chilled: Place in the oven and cook as the recipe describes.
From frozen: Place on a baking tray into the oven at 200 °C – they will need to cook for twice as long as the recipe describes, up to 30 minutes.
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Smoked Haddock and Spring Onion Fishcakes
Fishcakes are a favourite of ours and these slimming-friendly Smoked Haddock and Spring Onion Fishcakes are perfect if you’re counting calories or following a plan like Weight Watchers.
-
Prep Time
20 MINS
-
Cook Time
45 MINS
- KCals 318
- Carbs 30G
Instructions
To make the fishcakes
- Cook the potatoes in a saucepan of salted water for around 20 minutes, until soft. Drain well and place back in the hot pan. Leave for 5 minutes to dry out, then mash well.
- While the potatoes are cooking, cook the haddock. Place the fish in a shallow pan (a small frying pan is ideal). Cover with milk or water and place over a medium to high heat. Bring to the boil, then take off the heat and cover. Allow to sit while you cook the potatoes. The heat from the milk will gently poach the fish.
- Spray a small frying pan with low calorie cooking spray and set on a low heat. Add the spring onions and fry gently for 2-4 minutes until they have softened.
- Remove the haddock from the pan and add to the mashed potatoes along with the spring onions, mix well. Season to taste with salt and pepper (don't forget the smoked haddock may be a bit salty so you probably won't need to add too much salt).
- Divide the mixture into 12 equal portions. Roll each one into a ball, then flatten it to form a fishcake shape. Put the shaped fishcakes on a plate and put them in the fridge for 20 minutes or so, until the fishcakes firm up a little.
- Preheat the oven to 200ºC and spray a baking tray with low calorie cooking spray.
- Dip each fishcake into the beaten egg, then lightly coat it in panko breadcrumbs and place onto the baking tray. Once all fishcakes are coated, cook for 20-25 minutes until golden brown.
To make the dip
- Add the yoghurt, chive and mustard powder to a small bowl and mix to combine. Season to taste with salt and pepper and serve alongside the fishcakes.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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23 comments
See what others have to say
Charlotte HolmesSunday 13th June 2021
Can I crush mustard seeds instead of getting mustard powder as I want to use them up. If I can what will be the equivalent measurements? Thank you.
HollyTuesday 15th June 2021
Hey Charlotte, yes you could crush mustard seeds into a very fine powder the ratio should be 1:2. This means for the 1 tsp of mustard powder in this recipe you would need 1/2 tsp of crushed mustard seeds. Hope that helps!
JayneFriday 9th April 2021
I made these fish cakes and thought they were very tasty and will definitely be making them again . Thankyou
HollyFriday 16th April 2021
Hey Jayne, thanks so much for your message we are so glad to hear you enjoyed this recipe!
JanetMonday 9th November 2020
How many fish cakes are one portion?
SharonFriday 13th November 2020
Hi Janet,
thanks for your question.The recipe makes 12 fishcakes and serves 4, so it works out as 3 fishcakes per serving.
Nicola WalkinshawSunday 12th July 2020
Do you defrost prior to cooking or adjust the cooking cooking time?
SharonMonday 13th July 2020
Hi Nicola, the fishcakes can be cooked from frozen. Cook at 200ºC for abut 30 minutes or until piping hot right through. Hope this helps.
KATIE AKRIGGWednesday 5th February 2020
Would these be just as good with unsmoked fish? Thanks
Steve CowderoyThursday 7th May 2020
Hi Katie, thanks for getting in touch with us, you can use most fish in this recipe. Please let us know how you get on.
AlisonFriday 18th January 2019
I have just made these and they were fantastic. Really easy to make. I think it is baking the potatoes that made the consistency so good but I would absolutely recommend.
ClaireTuesday 15th January 2019
Hi. Is this 500g of cooked potato or raw weight?
KATIE AKRIGGWednesday 5th February 2020
The recipe says you have to cook them, so i would assume raw 🙂
Sharon FitzpatrickWednesday 13th May 2020
Hi Katie, thanks for helping out with this question. Yes, you’re right, the potatoes in the ingredients list are raw and the cooking instructions for them are in step 1.
sharronMonday 5th February 2018
Hi, could you do this with sweet potato? Cheers
Helen JenkinsFriday 5th January 2018
Panko crumbs available in Asda 1.25
TreSunday 22nd January 2017
Do they have to be cooked first then freeze them, or just after the breadcrumbs have gone on
KateSunday 22nd January 2017
Hi Tre
No, you can freeze them when you’ve crumbed them, but they will take a little longer in the oven if they are frozen. Maybe twice as long
JaneThursday 1st September 2016
Hi,
Could you advise if these could be re heated the next day?
Thanks
KateThursday 1st September 2016
Hi Jane,
As long as you store them in the fridge until you’re ready to reheat them, and make sure they are at least 75°C they should be fine.
Carol OwensTuesday 9th August 2016
Thank you x
Carol McCrackenFriday 29th July 2016
Hi Kate, could you please advise if would these be freezer friendly.
My hubby & daughter don’t like fish so I would only be making them for myself.
Thanks, Carol x
KateSunday 31st July 2016
Hi Carol,
Yes, you should be able to freeze these without any problems
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