These gluten free quinoa fish cakes can be made with salmon or tuna and are the perfect baby, toddler and kid-friendly recipe for baby led weaning (BLW).
If you follow my BLW baby meal planner for reducing allergens and introducing foods, you know that I am a big fan of fish cakes for babies. Not only are they easy to pick up, and they’re pretty safe as far as fish goes (because you can pick through it to remove any bones), but because you can sneak in lots of healthy ingredients.
Table of contents
Why This Recipe Works
These gluten free quinoa tuna fish cakes are no exception to a delicious meal that is also packed with nutrition. They are full of nourishing ingredients like whole grains from the quinoa and oat flour, protein and iron in the canned fish, riced veggies full of fibre and flavour introduction, and some cheese to seal the deal. I mean, I don’t know about your kid, but mine will eat most things pretty quickly if there’s cheese involved.
Key Ingredients
Quinoa – Fun fact, quinoa is a “pseudo-grain”, meaning that it’s actually a seed! This is why it’s a naturally gluten free food, that is also packed with complex carbohydrates, plant-based protein, plus tons of vitamins and minerals.
Canned Light Tuna or Canned Salmon – Canned fish is a nutritious and affordable source of protein, making it perfect for this fish cakes recipe.
Oat Flour – You can purchase pre-made oat flour, or process oats into flour using a food processor or blender!
Old Cheddar Cheese – I suggest a nice flavourful cheese here for a truly robust flavour.
Frozen Riced Veggies – I like sweet potato and cauliflower for sweetness, but plain frozen riced cauliflower works too!
Shallots and Garlic – Classic aromatics to give these fish cakes tons of flavour.
Dill and Parsley – More flavour and a fresh taste!
How to Make This Recipe
Step 1: Preheat oven to 425 F and grease a nonstick baking sheet. Allow the baking sheet to preheat for 5 minutes in the oven.
Step 2: Mix together the quick cooking oats with half of the finely grated cheese and set aside.
Step 3: In a large bowl, mix the cooked, cooled and dry quinoa (prepared according to the package), the frozen veggies, half the cheddar cheese, canned fish, oat flour, parsley, dill, eggs, shallots, garlic, lemon zest and a pinch each of salt and pepper. Mix thoroughly.
Step 4: Form them into small 2 tablespoon patties and coat in the oat cheese mixture. Spritz them generously with olive oil in an oil atomizer and bake, flipping and spritzing with olive oil half way through until golden brown. 10 to 15 minutes.
Step 5: Serve with your favourite dip!
Expert Tips
So, is canned tuna too high in mercury? Is it safe for babies? When making these tuna cakes for babies (or pregnant women), I suggest using LIGHT or SKIPJACK tuna which is low in mercury. Albacore tuna has a moderate amount of mercury so it should be enjoyed in moderation. Here are some facts about tuna fish and mercury.
- Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6-12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat this kind of tuna up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
- Canned light or skipjack, the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white.
If you’re concerned about the mercury in canned tuna, you can also use canned salmon. I prefer CHUNK canned fish, and also one that is low in sodium and a sustainable fish brand (check out this list of sustainable canned fish here).
Recipe FAQs
Yes! Canned fish is a great source of iron plus omega 3 fats which are incredibly important for baby’s and toddler’s brain development. There’s also some iron in eggs, quinoa and oats, making these baked quinoa fish cakes ideal for young kids.
I find that young kids enjoy everything more with dip, and so that’s why I created a whole post of some of my go-to toddler friendly baby led weaning safe dips! These are perfect for encouraging even picky eaters to try something new. If you don’t want to create a dip from scratch, a nice plain yogurt or sour cream with a little lemon zest and dill is great, or tartare sauce is also always a hit!
I batch prep these fish cakes and then let them freeze for an hour on a lined baking sheet before transferring them over to a freezer bag for up to 3 months. Then, when I’m having a week that’s low on food, I simply pop a few in the fridge to thaw, then throw them in the microwave for 20 seconds to warm through. Cheesy and delicious!
Now loves, tell me – what are some of your kids favourite high iron meals? Do your kids and toddlers like fish? Have they tried these baked quinoa fish cakes?
Leave me a message below with your thoughts!
More Recipes You Might Like
If you liked this post for fish cakes with quinoa, you might enjoy some of the other BLW recipes on the blog:
- BLW Spinach Chicken Protein Muffins
- Salmon Sweet Potato Fritters
- Lentil Vegan Meatloaf Muffins
- Sweet Potato Lentil Baby Fritters
- Chickpea Peanut Butter Biscuits
- Banana and Cherry Oatmeal Fingers
Fish Cakes With Quinoa | Gluten Free BLW Recipe
Ingredients
- 1 cup quick cooking oats gluten free if needed
- 2 cups old cheddar cheese finely grated and divided
- 1 ½ cups cooked and cooled quinoa
- 1 x 5 oz can salmon or light/ skipack tuna preferably chunk, drained really well
- ¼ cup oat flour or oats processed into a flour, gluten free if desired
- 1 cup frozen riced veggies I like sweet potato cauliflower, kept frozen until time to use
- 4 large omega 3 eggs
- 2 shallots minced
- 2 cloves garlic minced
- Zest of 1 lemon
- ¼ cup Dill minced
- 6 tbsp Parsley minced
- Olive oil in an oil atomizer
- Salt and pepper to taste
Instructions
- Preheat oven to 425 F and grease a nonstick baking sheet. Allow the baking sheet to preheat for 5 minutes in the oven.
- Mix together the quick cooking oats with half of the finely grated cheese and set aside.
- In a large bowl, mix the cooked, cooled and dry quinoa (prepared according to the package), the frozen veggies, half the cheddar cheese, canned fish, oat flour, parsley, dill, eggs, shallots, garlic, lemon zest and a pinch each of salt and pepper. Mix thoroughly.
- Form them into small 2 tablespoon patties and coat in the oat cheese mixture. Spritz them generously with olive oil in an oil atomizer and bake, flipping and spritzing with olive oil half way through until golden brown. 10 to 15 minutes.
- Serve with your favourite dip!
Notes
- Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6-12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat this kind of tuna up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
- Canned light or skipjack, the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white.
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Carla Fugler says
These were a huge hit at my house! My 8-month-old, 3-year-old, and husband all loved them. The mixture seemed so wet and I didn’t know if they would bake well but they turned out perfectly. Thanks for the recipe Abbey!
Alyssa says
Can I omit the cheese to make dairy free?
Abbey Sharp says
They might not stick together as well but you can try!
Kassi Collins says
Can I make these dairy free?
Abbey Sharp says
You could try a DF cheese (disclaimer I haven’t tried)
Beatriz says
Would it be necessary to soak the oats before to avoid “anti-nutriente”? Or it doesn’t affect the overall nutrient absorption of this meal?
Abbey Sharp says
Hi Beatriz. Good question! I wouldn’t recommend doing that for this recipe as we want to achieve a flour consistency from the oats and soaking them would add way too much moisture. If you are interested in learning more about anti nutrients, I have an article on my blog which you can read right here https://www.abbeyskitchen.com/are-antinutrients-safe-lectins/
Sasha says
I have made these so many times now! Easy to make , delicious and everyone loves them! I mix the cheese and oats into mine instead of as a crust and have siracha mayo on the side (I’m not a toddler 😉 )! Another hit from Abbey! Thank you Abbey!
Abbey Sharp says
Yum! Love the sriracha mayo addition 😉 So happy you enjoyed.