Classic Crispy Fish Cakes (Low FODMAP)
Golden, crispy fish cakes made with fluffy potato and flaky white fish - a comforting British classic that's gentle on sensitive stomachs and perfect for weeknight dinners.
This recipe is naturally Low FODMAP as written. Potatoes are FODMAP-friendly in servings up to 500g when cooked, and this recipe uses 450g total divided among 10 servings (45g per serving). White fish varieties like cod, haddock, and pollock are all Low FODMAP with no serving size restrictions. Fresh parsley is safe in amounts up to 1 tablespoon per serving. Eggs are Low FODMAP with no restrictions. The portion size is 1 fish cake per serving (approximately 90-100g), which keeps all ingredients well within safe limits. Avoid using salmon in this recipe as it was incorrectly listed in the original - stick to white fish only. If serving with tartare sauce, ensure it's made with Low FODMAP mayonnaise (such as Fody brand) and avoid versions containing garlic or onion.
There's something wonderfully nostalgic about a perfectly golden fish cake - crispy on the outside, fluffy and flaky within. This Low FODMAP version stays true to the British classic while being gentle on sensitive digestive systems. The beauty of these fish cakes lies in their simplicity: tender white fish combined with creamy mashed potato, fresh parsley, and just enough egg to bind everything together. What makes this recipe particularly brilliant for those managing IBS is that it's naturally low in FODMAPs without requiring complicated substitutions. The base ingredients - potato, white fish, and fresh herbs - are all gut-friendly choices that work harmoniously together. You can use fresh or frozen fish, making this an incredibly practical recipe for busy weeknights when you need something comforting and satisfying. The key to exceptional fish cakes is in the texture: you want distinct flakes of fish throughout the potato, not a homogeneous paste. Chilling the shaped patties before frying is essential - it helps them hold together beautifully and develop that coveted crispy exterior. Serve these with a simple green salad and perhaps some Low FODMAP tartare sauce for a meal that feels indulgent but won't upset your stomach. They're also fantastic for meal prep, as you can freeze the uncooked patties and fry them straight from frozen when needed.
🥗 Ingredients
Metric
- potatoes 450g, peeled and chopped into 3cm chunks (about 3 medium potatoes)
- white fish fillets 450g frozen or fresh (cod, haddock, or pollock - not salmon)
- fresh parsley 2 tablespoons (about 8g), finely chopped
- free-range egg 1 large (about 50g), beaten
- salt to taste
- black pepper freshly ground, to taste
- vegetable oil 3-4 tablespoons for frying
Imperial
- potatoes 450g, peeled and chopped into 3cm chunks (about 3 medium potatoes)
- white fish fillets 450g frozen or fresh (cod, haddock, or pollock - not salmon)
- fresh parsley 2 tablespoons (about 8g), finely chopped
- free-range egg 1 large (about 50g), beaten
- salt to taste
- black pepper freshly ground, to taste
- vegetable oil 3-4 tablespoons for frying
👨🍳 Instructions
- 1
Prepare the mashed potato base
Preheat your oven to 190°C (375°F/Gas Mark 5). Bring a large pot of salted water to a rolling boil, then add the potato chunks. Cook for 15 minutes until completely tender when pierced with a fork - they should break apart easily. Drain thoroughly in a colander and let them steam dry for 2-3 minutes to remove excess moisture. Return the potatoes to the pot and mash vigorously with a potato masher until completely smooth with no lumps remaining. Set aside to cool slightly.
⏱️ 20 min - 2
Cook the fish
While the potatoes are cooking, arrange the frozen fish pieces in a single layer on a roasting tin. Place in the preheated oven and bake for 10-15 minutes until the fish is opaque throughout and just beginning to flake when tested with a fork. Remove from the oven and allow to cool until comfortable to handle, about 10 minutes. Carefully remove any skin and check thoroughly for bones, then gently flake the fish into large, chunky pieces - you want visible flakes, not a paste.
⏱️ 25 min - 3
Combine and shape the mixture
In a large mixing bowl, gently fold together the cooled mashed potato, flaked fish, chopped parsley, and beaten egg. Use a light touch to avoid breaking up the fish too much - you want to see distinct pieces of fish throughout. Season generously with salt and freshly ground black pepper, tasting and adjusting as needed. Divide the mixture into 8-12 portions depending on your preferred size, then shape each into a round patty about 2cm thick. Place the shaped fish cakes on a plate lined with parchment paper.
⏱️ 15 min - 4
Chill the fish cakes
Cover the fish cakes loosely with plastic wrap and refrigerate for at least 1 hour, or up to 24 hours. This chilling step is crucial - it allows the mixture to firm up considerably, which prevents the cakes from falling apart during frying and helps them develop a better crust. If you're in a rush, 30 minutes in the freezer will work, but longer is better.
⏱️ 60 min - 5
Fry until golden and crispy
Heat about 3-4 tablespoons of vegetable oil in a large frying pan over medium heat until shimmering but not smoking. Carefully add the chilled fish cakes, working in batches if necessary to avoid crowding the pan. Fry for 4-5 minutes on the first side without moving them, until deeply golden brown and crispy. Flip gently with a spatula and cook for another 4-5 minutes on the second side until equally golden and heated through to the center. Transfer to a paper towel-lined plate to drain briefly, then serve immediately with your favorite Low FODMAP accompaniments.
⏱️ 20 min
🔄 FODMAP-Friendly Swaps
Sweet potato is Low FODMAP in smaller portions and adds extra nutrients and natural sweetness
Both chives and dill are Low FODMAP herbs that provide different flavor profiles while remaining gut-friendly
Low FODMAP mayonnaise can act as a binder for those avoiding eggs, while adding richness
All white fish varieties are Low FODMAP; canned tuna offers a budget-friendly alternative
🔬 The Science Behind This Recipe
Fish cakes are one of the safest comfort food options for those following a Low FODMAP diet because the core ingredients are naturally FODMAP-free. Potatoes contain resistant starch that becomes more digestible when cooked and mashed, making them gentle on sensitive digestive systems. White fish like cod and haddock are pure protein with no FODMAPs whatsoever, and they're also low in fat, which means they're less likely to trigger symptoms in those with fat sensitivity. The egg acts as a binder and adds additional protein without any FODMAP content. Fresh parsley not only adds flavor but also contains beneficial compounds that may support digestion. The chilling process before frying serves a scientific purpose: it allows the starches in the potato to retrograde and firm up, creating a more stable structure that holds together during cooking. This also helps create a better Maillard reaction during frying, resulting in that desirable golden-brown crust. Unlike traditional fish cakes that might include onion, garlic, or breadcrumbs made from wheat, this version achieves all the flavor and texture you crave through technique rather than high-FODMAP additions.
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