High-Protein Fish Cakes (Easy & Juicy)

Makes 6–8 fish cakes
Ingredients

500 g (1.1 lb) white fish
(cod, haddock, pollock, or tilapia)

1 large egg

½ cup non-fat Greek yogurt

½ cup oat flour (or blended oats)

2 tbsp chopped parsley or dill

2 cloves garlic, minced

½ small onion, finely grated

1 tsp lemon zest

1 tbsp lemon juice

½ tsp paprika

½ tsp salt

¼ tsp black pepper

Optional: chili flakes

Instructions

1. Cook the fish

Steam, bake, or pan-cook fish until just flaky

Let cool slightly, then flake with a fork

(Shortcut: use canned fish — see notes below)

2. Mix

In a large bowl, combine flaked fish with all remaining ingredients.
Mix gently until just combined.

3. Form patties

Shape into 6–8 patties.
If mixture feels soft, chill 10–15 minutes.

4. Cook
   Pan-Fry (Best Texture)

Non-stick pan, light oil spray

Medium heat, 3–4 min per side

Air Fryer

190°C / 375°F

12–14 minutes, flip halfway

Oven

200°C / 400°F

18–20 minutes, flip once

Internal temp: 63°C / 145°F for fish.

Macros (Approx, per patty – 7 patties)

Protein: 18–22 g

Calories: ~140–160

Fat: low

Carbs: low–moderate

High-Protein Sauce (Optional)

½ cup Greek yogurt

1 tsp Dijon mustard

Lemon juice + salt + dill

Variations

Salmon cakes: swap white fish for salmon

Canned version: use 2 cans tuna/salmon (drained)

Low-carb: almond flour + extra egg white

Asian-style: ginger + soy sauce + green onion