Bungeo-ppang Homemade Fish Pancake Without Deep Frying (Healthy Whole Grain Version)
If you have ever craved that warm, golden Korean fish-shaped street snack but wanted a version you could feel genuinely good about eating, this recipe is going to become your new obsession. This bungeo-ppang homemade fish pancake without deep frying uses a cast iron or non-stick fish mould pan on the stovetop, no hot oil bath required. The result is a lightly crisp exterior with a tender, slightly chewy inside, and a naturally sweet red bean filling that hits every nostalgic note. It is aimed at health-conscious home bakers who want to recreate beloved Korean street food without the excess calories, refined flour, and sugar that traditional recipes rely on.
The batter here is where the real magic happens. Swapping out plain white flour for a blend of whole wheat flour and oat flour brings fibre, B vitamins, and a slightly nutty warmth to every bite. A small amount of baking powder and a whisked egg keep things light and airy, while a touch of pure maple syrup replaces refined sugar to sweeten the batter naturally. The red bean filling is made from scratch using dried adzuki beans cooked until soft, then mashed with a modest drizzle of maple syrup and a pinch of sea salt. Adzuki beans are genuinely one of the most fibre-rich ingredients you can cook with, packing around 7 grams of dietary fibre per half cup serving, along with plant-based protein, folate, and iron. Using a small amount of avocado oil or coconut oil to grease the pan keeps the fat content controlled compared to deep frying, where absorption can quietly triple the calorie count.
Texture-wise, these fish pancakes deliver a satisfying crisp on the outer fins and tail, with a soft, pillowy interior that parts gently to reveal the earthy, subtly sweet red bean paste inside. The whole wheat and oat flour blend gives a slightly more robust bite than the traditional white flour version, which actually makes the pancakes feel more filling and sustaining. Serve them fresh off the pan while they are still warm, ideally with a cup of barley tea or green tea alongside. They make a wonderful afternoon snack, a lunchbox treat for kids, or a fun weekend project for the whole family. If you want to elevate the presentation, a light dusting of cinnamon over the top adds a cosy warmth that pairs beautifully with the red bean.
From a nutritional standpoint, each fish pancake comes in at around 145 calories, which is noticeably lower than the 200 to 250 calories typical of deep-fried street versions. The combination of complex carbohydrates from oat and whole wheat flour, plus the protein and fibre from the adzuki bean filling, means these snacks provide a slow, steady release of energy rather than a sugar spike followed by a crash. They are dairy-free, making them suitable for those who are lactose intolerant. The recipe is also easily made vegan by swapping the egg for a flax egg, and the naturally sweetened filling means no refined sugar is used throughout. This is Korean street food reimagined as a snack that genuinely nourishes you, without asking you to sacrifice any of the flavour or the joy.
Ingredients
- 120 g whole wheat flour (spooned and levelled)
- 60 g oat flour (certified gluten-free if needed)
- 1.5 tsp baking powder
- 0.3 tsp fine sea salt
- 1 large egg (or 1 flax egg for vegan version)
- 240 ml unsweetened almond milk (or any plant milk)
- 1.5 tbsp pure maple syrup (for the batter)
- 1 tsp vanilla extract
- 1 tsp avocado oil or light coconut oil (for the batter)
- 1 tsp avocado oil or light coconut oil (for greasing the pan)
- 250 g cooked adzuki beans (from dried or canned, rinsed well)
- 2 tbsp pure maple syrup (for the filling)
- 0.3 tsp fine sea salt (for the filling)
- 1 tsp vanilla extract (for the filling)
Instructions
- 1
Start with the red bean filling so it has time to cool. Add the cooked adzuki beans to a small saucepan over medium-low heat along with 2 tablespoons of maple syrup, a pinch of sea salt, and 1 teaspoon of vanilla extract. Stir and cook for about 5 minutes until the mixture thickens slightly.
You want the filling thick enough to hold its shape inside the pancake. A watery filling will leak out during cooking.
- 2
Remove the bean mixture from the heat and use a fork or potato masher to mash it into a rough paste. You can leave some small pieces for texture. Spread onto a plate and allow to cool to room temperature while you make the batter.
Cooling the filling is important. Hot filling placed in batter will start cooking it from the inside before you even close the mould.
- 3
In a large mixing bowl, whisk together the whole wheat flour, oat flour, baking powder, and sea salt until evenly combined.
- 4
In a separate jug, whisk the egg, almond milk, 1.5 tablespoons of maple syrup, vanilla extract, and 1 teaspoon of oil together until smooth. Pour the wet ingredients into the dry ingredients and whisk gently until a smooth, pourable batter forms. Do not overmix. A few small lumps are absolutely fine.
Overmixing develops gluten and can make the pancakes tough. Stir just until combined, then set the batter aside to rest for 5 minutes.
- 5
Place your bungeo-ppang or taiyaki fish mould pan over medium-low heat on the stovetop. Allow it to warm up for about 2 minutes. Lightly brush both cavities of the open pan with a tiny amount of avocado oil using a pastry brush or folded piece of kitchen paper.
Cast iron pans retain heat brilliantly. Non-stick pans are also great and require even less oil. Keep the heat at medium-low to avoid burning the outside before the inside cooks through.
- 6
Pour batter into each fish cavity until about two-thirds full. Work quickly but carefully. You want enough batter to surround the filling but not so much that the mould cannot close properly.
- 7
Add a heaped teaspoon of the cooled red bean paste into the centre of each batter-filled cavity. Press it down gently so it sits below the rim of the mould.
Keep the filling away from the very edges of the mould. Any filling that touches the edge of the pan will make the pancake difficult to unmould cleanly.
- 8
Spoon a small additional amount of batter over the top of the filling to seal it in, then carefully close and latch the mould. Cook for 2 to 3 minutes on the first side over medium-low heat.
- 9
Flip the pan over carefully using an oven mitt and cook the second side for another 2 to 3 minutes. Open the pan carefully and check for a deep golden colour on both sides. If they need a little more time, close the pan and cook in 30-second increments.
The fish should release cleanly from the pan. If it sticks slightly, it likely needs another 30 seconds. Never force it.
- 10
Remove the fish pancakes from the mould using a silicone spatula or by inverting the open pan over a cooling rack. Repeat with the remaining batter and filling. Serve warm.
Re-oil the pan lightly between each batch to maintain that gentle crisp on the outside.
Nutrition per serving
145kcal
Calories
5.8g
Protein
24g
Carbs
3.2g
Fat
4.6g
Fibre
5.8g
Sugar
148mg
Sodium
Pro Tips
- ✓
Rest your batter for 5 minutes before cooking. This allows the oat flour to fully hydrate and gives a more even texture.
- ✓
Keep your heat at medium-low throughout. Too high and the outside chars before the centre cooks through.
- ✓
If you do not own a fish mould, a small round blini pan or a square waffle iron will give you a different shape but the same delicious result.
- ✓
The red bean filling can be made up to 3 days in advance and stored in the fridge in an airtight container.
- ✓
For extra crispness, brush the outside of the finished fish pancakes with a very thin layer of coconut oil and place them under a grill for 60 seconds on each side.
- ✓
Do not skip the sea salt in the filling. It amplifies the sweetness of the adzuki beans without adding extra sugar.
Frequently Asked Questions
Variations
- •
Sweet Potato and Cinnamon Filling
Replace the adzuki bean filling with mashed roasted sweet potato mixed with a pinch of cinnamon, a teaspoon of maple syrup, and a tiny pinch of nutmeg. Rich, warming, and naturally sweet with a beautiful orange colour.
- •
Dark Chocolate and Hazelnut Filling
Mix 2 tablespoons of natural hazelnut butter with 1 tablespoon of unsweetened cocoa powder and 1 tablespoon of maple syrup for a richer, indulgent filling option that still avoids refined sugar. Use sparingly as it is calorie-dense.
- •
Cottage Cheese and Honey Filling
For a higher-protein version, blend low-fat cottage cheese with a drizzle of raw honey and a pinch of lemon zest until smooth. This filling is mild, creamy, and provides a good hit of protein per serving.
- •
Buckwheat Batter Version
Swap the whole wheat flour for buckwheat flour entirely to make this recipe gluten-free and give the batter a slightly earthy, nutty depth. Buckwheat is also higher in protein and minerals than wheat flour.
Substitutions
- •Whole wheat flour → Spelt flour (Spelt has a slightly lighter texture and a mild, slightly sweet flavour. Use in a 1:1 ratio.)
- •Oat flour → Brown rice flour (Works well for a gluten-free version. The texture will be slightly lighter and more delicate.)
- •Almond milk → Oat milk or soy milk (Any unsweetened plant milk works here. Soy milk adds a small amount of extra protein.)
- •Maple syrup → Raw honey (Use the same quantity. Note that this makes the recipe no longer vegan.)
- •Adzuki beans → Canned red kidney beans (Mash thoroughly and cook down with the maple syrup and salt as directed. The flavour is slightly more earthy but still works beautifully.)
- •Egg → Flax egg (1 tbsp ground flaxseed plus 3 tbsp water) (Mix and rest for 5 minutes before adding to the batter. Makes the recipe fully vegan.)
🧊 Storage
Store cooled fish pancakes in an airtight container in the refrigerator for up to 3 days. Reheat in a dry non-stick pan over low heat for 2 minutes per side, or in an air fryer at 160C for 3 to 4 minutes until warmed through and re-crisped. Freezing is also possible. Wrap individual pancakes in baking paper, place in a freezer bag, and freeze for up to 6 weeks. Reheat from frozen in an air fryer at 170C for 6 to 8 minutes.
📅 Make Ahead
The red bean filling can be prepared up to 3 days ahead and stored in the fridge. The dry batter ingredients can also be mixed and stored in a sealed jar at room temperature for up to 1 week. When ready to cook, simply whisk the wet ingredients into the dry mix and cook straight away.
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