Heart-Healthy Crispy Fish Patties
Delight your taste buds and nourish your body with these Heart-Healthy Crispy Fish Patties—a flavorful, nutrient-packed twist on classic fish cakes! Made with boneless fish fillets like cod or tilapia, quick-cooking oats, and a medley of fresh herbs including parsley and dill, these patties are loaded with omega-3s and fiber while staying low in saturated fat. Bound together with egg whites and brightened with lemon juice, they’re cooked to perfection with a combination of skillet-searing for that golden, crispy exterior and oven-baking for a tender, flaky interior. Ready in under 30 minutes, these light and wholesome patties are perfect for a quick dinner and pair beautifully with a heart-healthy dipping sauce or a squeeze of fresh lemon. Whether you’re seeking a nutritious seafood dish or simply looking to elevate mealtime, this balanced, guilt-free recipe is sure to please!
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Recipe Information
Ingredients
- 500 g boneless, skinless fish fillets (such as cod or tilapia)
- 60 g quick-cooking oats
- 2 large egg whites
- 2 tbsp lemon juice
- 1 tbsp minced garlic
- 2 tbsp chopped parsley
- 1 tbsp chopped dill
- 1 tsp onion powder
- 0.5 tsp black pepper
- 0.5 tsp salt
- 1 tbsp olive oil
Instructions
Preheat the oven to 220°C (425°F) and line a baking sheet with parchment paper.
Place the fish fillets in a food processor and pulse until finely chopped, but not pureed.
Transfer the chopped fish to a large mixing bowl.
Add quick-cooking oats, egg whites, lemon juice, minced garlic, parsley, dill, onion powder, black pepper, and salt to the bowl with the fish.
Mix all the ingredients together until well combined.
Form the mixture into 8 small patties, about 2 cm thick each.
Heat olive oil in a large non-stick skillet over medium heat.
Once the oil is hot, add the patties in batches and cook until golden brown on each side, about 3-4 minutes per side.
Transfer the browned patties to the prepared baking sheet.
Bake the patties in the preheated oven for 8-10 minutes, until they are cooked through.
Remove from the oven and let rest for a few minutes before serving.
Serve the crispy fish patties with a squeeze of fresh lemon or your favorite heart-healthy dipping sauce.
Nutrition Facts
Calories |
829 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 215 mg | 72% | |
| Sodium | 1746 mg | 76% | |
| Total Carbohydrate | 49.7 g | 18% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 2.8 g | ||
| Protein | 104.7 g | 209% | |
| Vitamin D | 19.2 mcg | 96% | |
| Calcium | 116 mg | 9% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 2387 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
