These golden little patties are savoury, satisfying and quietly brilliant for you — big on protein and omega-3s from the mackerel, with roasted buckwheat for a nutty bite and psyllium doing clever work on the texture. I had them for breakfast, but they’re just as good for lunch or dinner, hot or cold, fresh or from the freezer.
Who it’s for: anyone who wants a proper savoury protein hit that isn’t eggs-on-toast again — and who’s open to the idea that tinned mackerel (and sardines) are a secret weapon, not a punishment.
✨ Before you start — 4 things that’ll save you
- Squeeze the grated zucchini really well (wring it in a clean tea towel) — wet zucchini is the #1 reason the mix won’t hold.
- Give the psyllium its full 10 minutes — rushing this is the main reason the mix stays wet and the patties grip the tray.
- Use baking paper, not a silicone mat — these stick to silicone even when oiled. Paper lifts them off cleanly.
- You can prep the veg the day before — grate and cook it ahead, fridge it, and this comes together fast.
- 3 eggs
- 150g Greek yoghurt
- 100–120g mackerel or sardines, well drained (if oil-packed, drain thoroughly)
- 60g roasted buckwheat groats
- 1 tbsp psyllium husk
- Veg: 1 small zucchini + 1 small carrot (grated), ½ leek (finely sliced)
- Flavour base: 1 tbsp olive oil, 1 tsp Dijon, 1 tbsp lemon juice (+ zest of ½ lemon if you have it), ½ tsp oregano, ½ tsp garlic powder
- Salt + black pepper
- Optional: 30g feta
- Grate the zucchini and carrot; squeeze the zucchini really well to wring out the water. Finely slice the leek. (Can be done the day before.)
- Heat the olive oil in a pan over medium, cook the leek, zucchini and carrot 4–5 minutes until softened and the moisture’s cooked off. Cool slightly.
- Roughly blitz the roasted buckwheat — don’t make fine flour; a few small crunchy groats are what you want.
- Whisk the eggs, yoghurt, Dijon, lemon juice (and zest if using), oregano, garlic powder, salt and pepper in a big bowl.
- Stir in the buckwheat and psyllium, then leave a full 10 minutes so the psyllium absorbs the moisture and the mix firms up. This step makes or breaks them — don’t rush it.
- Fold in the cooked veg, flaked fish and feta (if using), keeping some nice chunks of fish. If it feels very wet, wait another 2–3 minutes, or add a little more buckwheat or psyllium.
- Shape into 6–8 patties, gently flattened — moist but holding together easily.
- Bake at 200°C fan on a tray lined with baking paper (a light oil spray helps), ~20–25 minutes, turning once halfway, until deeply golden.
- Rest a couple of minutes, then lift with a thin metal spatula sliding right under each patty. (Prefer the pan? Cook over medium-low 4–5 minutes a side until golden and set.)
The silky lemon green bean purée
Spread underneath the patties — it looks cheffy and takes ten minutes. Steam or boil 300–400g green beans for 5–7 minutes until very tender, then drain them extremely well (watery beans make a watery purée). Blend with 1 tbsp Greek yoghurt, 1 tbsp extra-virgin olive oil, 1–2 tsp lemon juice, salt and pepper until completely smooth, loosening with a splash of water if needed. Finish with lemon zest and a little Dijon if you like.
Serve it with
Spread a generous spoonful of warm purée on the plate, pile the golden patties on top, and add a fresh side. What I had: Greek yoghurt with chopped cucumber, radish, chives and a squeeze of lemon — crunchy, cooling, perfect against the warm patties. Other lovely options: sliced avocado, a dollop of stracciatella or burrata, a tomato salad, or a handful of rocket with lemon.
The secret to patties that hold
The real binder here is the psyllium, not just the egg. Give it its full 10-minute soak and squeeze the zucchini dry. The mix firms up beautifully, and three eggs gives the most reliable bind.
One more thing: if your fish came packed in oil, drain it well. You can also ease off the added tablespoon of oil, so the mix doesn’t go greasy or wet.
Easy swaps
Mackerel or sardines both work — mackerel is a little milder, sardines are stronger and extra-rich in omega-3s — or tinned salmon at a pinch. Swap the buckwheat for quinoa flakes, blitzed oats or almond meal. For the veg, grated beetroot, parsnip or corn are all lovely. Just keep them squeezed dry. No lemon zest? Juice alone does the job — I had none left and didn’t miss it.
Gluten-free, dairy-free & IBS
Gluten-free: naturally GF, since buckwheat isn’t wheat despite the name. Just check your psyllium and mustard. Dairy-free: use a thick coconut or soy yoghurt in the patties and purée, and skip the feta.
IBS / low-FODMAP: swap the leek for the green tops of spring onion or chopped chives. Use garlic-infused oil instead of garlic powder, and keep yoghurt portions moderate. Green beans, zucchini, carrot and lemon are all low-FODMAP friendly.
Freezing & make-ahead
These freeze beautifully. Cook and cool them, layer with baking paper, and freeze for up to 2 months. Reheat from frozen in a 180°C oven for 12–15 minutes, or in a pan.
You can also freeze them raw-shaped on a tray, then bag them up and cook from frozen — just add a few minutes. Prep the veg the day before to make assembly quick. The purée keeps 3 days in the fridge; loosen it with a splash of water to reheat.
Faster, and fixing the usual snags
To go faster: use a food processor for the veg if you have one, though hand-grating is quick too. Use tinned fish straight from the can, skip the zest, and make the purée while the patties bake.
Mix too wet or won’t hold? You skipped the zucchini squeeze or the psyllium soak. Wait 5 minutes, or add a little more buckwheat or psyllium.
Sticking? Two real fixes. Bake on baking paper, not silicone. And give the psyllium its full soak so the mix isn’t wet going in. Drain oil-packed fish well too. If they still stick, pan-fry instead — a hot pan releases them cleanly.
Tastes bland? Add more lemon, more pepper, or a touch more salt or Dijon.
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