Low Syn Smoked Haddock & Spring Onion Fishcakes | Slimming World

Fishcakes are a favourite of ours and these Low Syn Smoked Haddock & Spring Onion Fishcakes are super easy to make, and great if you have any leftover mashed potato to use up. You can serve these with a crisp salad this is a perfect Slimming World Extra Easy dinner or lunch.

Low Syn Smoked Haddock & Spring Onion Fishcakes

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

Of course, you can always use other fish, like cod or tuna, instead of haddock.

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. Panko is lighter and flakier than regular breadcrumbs so it’s perfect for fried foods, as it absorbs less oil and grease, making the end result not quite as heavy as a regular breading. You can buy them here on Amazon.

If you prefer you can blitz some wholemeal breadcrumbs and use them, but don’t forget to syn them if you’re not using them as your HEB.

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Butter flavours are ideal for this Low Syn Smoked Haddock & Spring Onion Fishcakes recipe.

Frylight Find Out More

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Low Syn Smoked Haddock & Spring Onion Fishcakes

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Low Syn Smoked Haddock & Spring Onion Fishcakes

Votes: 18
Rating: 3.94
Rate this recipe!


Prep Time

Cooking Time

people 1 hour (to cook the potatoes) 15 minutes



Slimming World 

280kcal 5

Smart Points (Flex/Freestyle)



Per people Per people Per people
Suitable For Freezing icon
Please Note - If portions are changed, then points/values will not change and will need to be worked out by yourself. We're working on this!
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To make the fishcakes
  1. Wash the potatoes, dry them and prick them several times with a fork Place on a baking tray and bake at 200°C for about an hour, or until the potatoes are soft and fluffy. (You can boil the potatoes if you want, but I find that they can become a bit too moist sometimes so I prefer to bake them)
  2. While the potatoes are cooking cook the smoked haddock. You can either poach them, or just pop them in a bowl covered with cling film and microwave them for a few minutes
  3. In a small frying pan heat up a few sprays of Butter Frylight, then gently sauté the spring onions until they start to soften
  4. Drain any moisture from the fish and remove any skin. Flake the fish and check for any bones
  5. Mix the haddock and spring onion together and set aside
  6. When the potatoes are cooked remove from the oven and allow to cool slightly. Cut each potato in half and scoop out the inside (Or drain them if you're boiling them)
  7. Add a couple of sprays of Butter Frylight, then mash the potato until it is quite smooth
  8. Add the haddock and spring onion mix to the mashed potato, and season with some sea salt and freshly ground black pepper (don't forget the smoked haddock may be a bit salty so you probably won't need to add too much salt)
  9. Divide the mixture into 12 equal portions (you can make them bigger if you want) 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
  10. Dip each fishcake into beaten egg, then lightly coat it in panko breadcrumbs and place on a clean plate. When you have coated all the fishcakes heat up some Frylight in a frying pan and cook each fishcake for a couple of minutes on each side, or until they start to colour
  11. Transfer them on to a baking tray and cook in the oven (on 200 °C) for 10-15 minutes
To make the dip
  1. Just mix all the ingredients together and check the taste. You can add some more mustard powder if you want to

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

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.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

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  1. 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

    1. 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.

    1. 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

    1. Hi Chrissie
      The recipe says you can make 12 fishcakes from the quantities given, and that the recipe serves 4, so 3 fishcakes each. The only Syns are in the Panko breadcrumbs, which are 6 Syns. That works out at 0.5 Syns per fishcake.
      If you make larger fishcakes, just divide the 6 Syns by however many you make. 🙂

    1. Hi Claire
      It’s the raw weight for the potatoes. Step 1 on the recipe card explains how to prep and bake them, then scrape out the cooked potato to make the fishcakes. Hope that helps! 🙂

  2. 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.

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!