South African fish cakes
South African fish cakes are savory patties made from flaked fish, mashed potatoes, and a blend of herbs and spices, often including curry powder or turmeric. They are a popular coastal comfort food, frequently served as a snack or light meal with a side of tartar sauce or chutney.
🍽️ Nutrition at a glance
These fish cakes are a good source of protein from the fish, with moderate fat from frying and carbohydrates from the potato binder. A typical serving (2 small cakes) provides roughly 250-350 calories, along with some omega-3 fatty acids and vitamin B12.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 18 g |
| Carbs | 22 g |
| Fat | 18 g |
| Fiber | 2 g |
| Sugar | 2 g |
| Sodium | 580 mg |
| Potassium | 320 mg |
| Phosphorus | 180 mg |
| Selenium | 28 mcg |
| Vitamin B12 | 2.1 mcg |
| Niacin (B3) | 4.5 mg |
| Iron | 1.8 mg |
| Calcium | 95 mg |
| Vitamin D | 1.2 mcg |
Per 2 fish cakes (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
The dish reflects South Africa's multicultural culinary heritage, blending influences from Malay, Dutch, and British cuisines. Nutritionally, they offer a balanced combination of protein, carbs, and healthy fats, making them a satisfying and energy-dense snack.
