Healthier to make fish cakes at home

Generally, commercially made fish cakes are deep-fried and, hence, can be higher in fat.

One piece of fish cake (30g) gives us approximately 28kcal, 4g of protein and 1g of fats.

It is healthier to make fish cakes at home with a variety of fish, especially those with a high omega-3 content.

Spinach is low in calories, providing only 23kcal per 100g.

The vegetable is an excellent source of vitamins A, C and K, as well as folate and iron.

  • NUTRITION INFORMATION (per serving: 239g)

  • Energy: 321kcal

    Protein: 29.7g

    Total fat: 15.5g

    Saturated fat: 2.4g

    Dietary fibre: 2.7g

    Carbohydrate: 17.4g

    Cholesterol: 72.5mg

    Sodium: 694.7mg

Vitamin A is needed for eye health. Vitamin K is necessary for blood clotting.

Folate is an important nutrient, especially for pregnant mums because it helps to ensure proper development of the baby's spinal cord.

Every 100g of spinach provides 32 per cent of the recommended amount of folate for pregnant mums and 48 per cent for the general population.

Spinach also contains powerful antioxidants which help to protect against cell damage.

Eating herbs like mint, basil and coriander gives us an additional boost of vitamins, minerals and phytochemicals which are important for our immunity and bodily functions.

There is no recommended amount that we should be consuming. Furthermore, herbs help to enhance the flavours of food without additional sodium or calories.

Instead of roasted nuts, you can use baked ones to reduce the fat content in this recipe. You can also use walnuts for a boost of omega-3.

Bibi Chia

Principal dietitian at Raffles Diabetes and Endocrine Centre

A version of this article appeared in the print edition of The Straits Times on October 04, 2016, with the headline 'Healthier to make fish cakes at home'. Print Edition | Subscribe