Fish cakes – brain food

Fish cakes – brain food

These tasty fish cakes are easy to make and are a good choice for lunch boxes. The fish cakes can be prepared beforehand and then frozen until required.

Pilchards, salmon and mackerel can all be used in this recipe and you can even use all of them in one batch. These fish are naturally high in Omega 3 fatty acids, which are essential fatty acids, As the body is unable to produce it, we have to take it in our diets. These fatty acids are especially important in brain function and brain development in children.

The soft bones found in these fish can be mashed and used in the recipe as they are high in calcium, which is also an essential mineral in our diets for adequate bone deposition.

The carrots and peppers are high in fibre – a great way to add fibre to your lunch.



Put all the good stuff listed below in a pan or pot and braise* to a dry relish (smoortjie).

    • 1 grated tomato
    • 1−2 chillies
    • ½ grated green pepper
    • 1 grated carrot
    • 1 heaped teaspoon fresh garlic
    • 1 level teaspoon garlic and ginger mix
    • 1 teaspoon heaped fine jeera
    • 2 teaspoon slightly heaped fine dhanya powder (coriander)
    • 1 teaspoon full white pepper
    • ½ teaspoon black pepper
    • 1 teaspoon level nutmeg
    • 2 teaspoon salt

When the relish (smoortjie) has cooled down add the following:

    • 1 kg pilchards
    • 6 slices wet whole-wheat bread
    • 2 eggs
    • 1 bunch fresh coriander
    • ½ bunch fresh parsley, chopped
    • 3 heaped tablespoons cake flour


Finishing touch

Mix all ingredients well together, shape into fish cakes. Bake in the oven at 180 degrees. Garnish with lemon slices and fresh parsley. Enjoy hot or cold.

*Braise: to cook (meat or vegetables) by browning in a small amount of oil, then simmering in a small quantity of liquid in a covered container.