Smoked Haddock and Spring Onion Fishcakes

  • 1MINS
  • 15MINS
  • 280KCAL

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.

Easy Peasy Smoked Haddock and Spring Onion Fishcakes pinchofnom.com
4

NutritionPer Serving

  • Calories280
  • Carbs22g
  • Protein29g
  • Fat2g
  • Saturates1g
  • Sugars2g

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.

How Weight Watchers friendly is this Smoked Haddock and Spring Onion Fishcakes recipe

  • You need to count 6 Points per portion of this Smoked Haddock and Spring Onion Fishcakes recipe if you’re on WW Green.
  • You need to count 5 Points per portion of this Smoked Haddock and Spring Onion Fishcakes recipe if you’re on WW Blue.
  • You need to count 2 Points per portion of this Smoked Haddock and Spring Onion Fishcakes recipe if you’re on WW Purple.

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.

This post contains affiliate links: what this means

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.

How many calories are in Smoked Haddock and Spring Onion Fishcakes?

There are 280 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

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 so I prefer to bake them).

Step 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.

Step 3

In a small frying pan heat up a few sprays of low calorie cooking spray, then gently sauté the spring onions until they start to soften.

Step 4

Drain any moisture from the fish and remove any skin. Flake the fish and check for any bones.

Step 5

Mix the haddock and spring onion together and set aside.

Step 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).

Step 7

Add a couple of sprays of low calorie cooking spray, then mash the potato until it is quite smooth.

Step 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).

Step 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.

Step 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 Low calorie cooking spray in a frying pan and cook each fishcake for a couple of minutes on each side, or until they start to colour.

Step 11

Transfer them on to a baking tray and cook in the oven (on 200 °C) for 10-15 minutes.

To make the dip

Step 1

Just mix all the ingredients together and check the taste. You can add some more mustard powder if you want to.

Fishcakes go great with salad, but why not try one of these warm options too?

Dirty Rice pinchofnom.com
Easy Peasy
  • 30MINS
  • 265KCal
Mexican Corn on the Cob pinchofnom.com
Easy Peasy
  • 15MINS
  • 124KCal
Homemade Oven Chips pinchofnom.com
Easy Peasy
  • 35MINS
  • 96KCal

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.

Our NEW cookbook Everyday Light is OUT NOW!

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
    1 MINS
  • Cook Time
    15 MINS
  • KCals 280
  • Carbs 22G
WW Points
  • 6 Green
  • 5 Blue
  • 2 Purple

Ingredients

For the Fishcakes

  • 500 g potatoes
  • 400 g smoked haddock fresh or frozen
  • 4-5 spring onions chopped quite finely
  • sea salt
  • freshly ground black pepper
  • low calorie cooking spray
  • 30 g panko breadcrumbs
  • 1 egg beaten

For the dip

  • 8 tbsp fat free Greek yoghurt
  • 1 tbsp chives chopped
  • 1 tsp mustard powder

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

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 low calorie cooking spray, 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 Low calorie cooking spray, 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 Low calorie cooking spray 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

LOOKING FOR SLIMMING WORLD SYNS?

We agreed with Slimming World to remove their trademarked terms from our website

Find out why

Love this Smoked Haddock and Spring Onion Fishcakes recipe? Tag us!

Our NEW cookbook Everyday Light is OUT NOW!

If you like these…try these

Fish Fingers pinchofnom.com
Easy Peasy
  • 30MINS
  • 165KCal
Admiral’s Fish Pie pinchofnom.com
Easy Peasy
  • 55MINS
  • 600KCal
Creamy Salmon and Asparagus Pasta pinchofnom.com
Easy Peasy
  • 25MINS
  • 368KCal

11 comments

See what others have to say

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.

Reply

ClaireTuesday 15th January 2019

Hi. Is this 500g of cooked potato or raw weight?

Reply

sharronMonday 5th February 2018

Hi, could you do this with sweet potato? Cheers

Reply

Helen JenkinsFriday 5th January 2018

Panko crumbs available in Asda 1.25

Reply

Join the conversation

Comment or ask our advice

Leave a Reply

Our newsletter

Get the latest pinch