Homemade Fish Cakes (South African Pilchard Frikkadels)
These fish cakes (often called fish frikkadels) are a budget-friendly, protein-packed meal made with pilchards. They’re crispy on the outside, soft on the inside, and loaded with flavour from fresh herbs, garlic, and chilli.
Not only are these frikkadels quick and easy to prepare, but they’re also a great way to enjoy the benefits of oily fish like pilchards, rich in omega-3s for heart and overall health. Pair them with roasted potatoes, a crisp salad, or steamed vegetables for a well-balanced family meal.
Prep Time:
Cook Time:
Servings
Ingredients:
- 1 tin Middlecut Fish (pilchards in brine or tomato sauce, cleaned and prepped)
- ½ cup red pepper, finely diced
- ¼ cup coriander, chopped
- 2 garlic cloves, minced
- 1 small birds-eye chilli, finely chopped (optional)
- ¾ cup breadcrumbs
- 2 eggs, beaten
- 3 tbsp plain yoghurt
- 1 tsp garlic powder
- ½ tsp onion powder
- Salt and black pepper, to taste
Instructions:
- In a mixing bowl, combine pilchards, red pepper, coriander, garlic, chilli, breadcrumbs, eggs, yoghurt, garlic powder, onion powder, salt, and pepper.
- Scoop out portions with a ¼ cup measure and shape into patties. Flatten gently.
- Heat olive oil in a non-stick pan over medium heat. Fry patties for 3–4 minutes per side until golden brown.
- Serve hot with roasted potatoes and a fresh Greek salad, or pack into lunchboxes for a balanced weekday meal.
Notes:
💡 Can be made ahead and stored in the fridge for 2–3 days, or frozen for up to a month.
💡 Swap breadcrumbs for oat bran or crushed oats for extra fibre.
Nutritional Benefits
- Pilchards – rich in omega-3 fatty acids for heart and brain health.
- Eggs & yoghurt – provide extra protein to keep you full and support muscle recovery.
- Vegetables – adds fibre and antioxidants for balance.
Course
Cuisine
About
Kirby is a South African Dietitian (BSc. Dietetics) with expertise in PCOS, Endometriosis, Insulin Resistance, Diabetes and Fertility. She is passionate about empowering women with the knowledge, skills and tools to nurture themselves from the inside out and thrive with PCOS.
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