A lower-calorie way to make Salt Cod Fish Cakes
Salt Cod Fish Cakes crisp with potato and a thin oil brush
Desalted cod, potato and scallion form crisp oven-finished fish cakes for about 390 calories in a generous serving.
Atlantic salt cod provides intense flavour, so the key is controlling salinity rather than adding richness. The fish soaks in several changes of cold water, then poaches gently and flakes into dry mashed potato. Chilling firms the cakes before a quick skillet sear and oven finish, producing a crisp shell with much less oil than shallow frying.
What changes—and what stays
From often 520–750 calories when heavily fried or served with rich sauce to 390 calories
Desalt the cod thoroughly, bind it with dry potato, and use a measured skillet sear followed by oven heat. Briny cod, scallion, parsley, mustard and lemon remain vivid against plain potato, while browned crumbs supply the expected fried aroma.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Desalt the cod thoroughly, bind it with dry potato, and use a measured skillet sear followed by oven heat | Briny cod, scallion, parsley, mustard and lemon remain vivid against plain potato, while browned crumbs supply the expected fried aroma. |
How the flavor stays
Briny cod, scallion, parsley, mustard and lemon remain vivid against plain potato, while browned crumbs supply the expected fried aroma.
A cost rule that survives inflation
Potato stretches strongly flavoured preserved fish into ten cakes, and the recipe uses pantry crumbs rather than a deep pan of cooking oil.
Ingredients for 5
Measure first; timing is part of how this recipe uses less fat.
- 600 gsalt cod
- 900 grusset potatoes
- 2large eggs
- 100 gscallions
- 60 gwhole-wheat breadcrumbs
- 25 gDijon mustard
- 20 gcanola oil
- 2lemons
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Soak until the cod tastes pleasantly seasoned
Cover cod with cold water in the refrigerator for twenty-four hours, changing the water at least three times before tasting a cooked flake.
Look for: The cooked test flake should taste savoury but not leave a harsh salty burn.
Step 2 · follow the visible cue
Poach cod and steam potatoes dry
Poach cod below a simmer until it flakes, while boiling potatoes until tender and returning them to the hot pot to dry.
Look for: Cod should separate into moist flakes and mashed potato should look fluffy without surface water.
Step 3 · follow the visible cue
Fold lightly and chill formed cakes
Combine cod, potato, egg, scallion, parsley and mustard, form ten cakes and chill them for twenty minutes.
Look for: Each cake should hold when lifted yet show distinct cod flakes instead of a smooth paste.
Step 4 · follow the visible cue
Sear briefly and finish in the oven
Coat with fine crumbs, brown both sides in measured oil, then bake at 400°F until the centres are hot.
Look for: The crust should be crisp and golden while the centre remains moist and flaky.
Calories at the same serving size
176 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 5 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate cooked cakes for three days or freeze formed uncooked cakes for two months. Reheat in the oven to restore the crust.
Refrigerate cooked cakes for three days or freeze formed uncooked cakes for two months. Reheat in the oven to restore the crust.
Frequently asked questions
Can I skip the soaking time?
No. Salt cod varies in salinity and must be soaked and tasted before it is mixed with the potato.
Why did my fish cakes fall apart?
The potatoes retained water or the cakes were not chilled long enough before the first turn in the skillet.
- salt cod600 g
- russet potatoes900 g
- large eggs2
- scallions100 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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