Heart-Healthy Crispy Fried Fish Balls
Discover a guilt-free twist on comfort food with our **Heart-Healthy Crispy Fried Fish Balls**—a delicious and nutritious alternative to traditional fried fish. This recipe features tender white fish blended with wholesome ingredients like chia seeds, fresh parsley, low-fat Greek yogurt, and whole wheat breadcrumbs for added fiber and a satisfying crunch. Air-fried to golden perfection with just a spritz of olive oil, these fish balls are crispy on the outside and irresistibly moist on the inside. Ready in under 40 minutes, this dish is perfect for those seeking a flavorful, heart-friendly protein-packed snack or appetizer. Serve them warm with a tangy lemon squeeze or your favorite dipping sauce for a crowd-pleasing treat that supports healthy living!
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Recipe Information
Ingredients
- 500 grams Fresh white fish (e.g., cod or haddock)
- 100 grams Whole wheat breadcrumbs
- 2 tablespoons Chia seeds
- 50 grams Low-fat plain Greek yogurt
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 spray Olive oil spray
Instructions
Begin by cleaning and patting dry the fresh white fish. Cut it into small pieces suitable for blending.
In a food processor, combine the fish pieces, low-fat Greek yogurt, garlic powder, onion powder, fresh parsley, lemon juice, salt, and black pepper. Blend until the mixture is smooth and well combined.
Transfer the fish mixture to a bowl and fold in the chia seeds. Allow the mixture to sit for about 5 minutes, enabling the chia seeds to absorb moisture and thicken the mixture slightly.
Spread the whole wheat breadcrumbs on a plate. Using your hands, form the fish mixture into small balls (approximately 1 inch in diameter). Roll each ball in the breadcrumbs, ensuring an even coating.
Preheat an air fryer to 200°C (390°F). Lightly spray the basket with olive oil to prevent sticking.
Place the fish balls in the air fryer basket in a single layer without overcrowding. Lightly spray the tops of the fish balls with a bit of olive oil.
Air fry the fish balls for about 12-15 minutes, or until they are golden brown and crispy on the outside. Shake the basket halfway through cooking to ensure even browning.
Once cooked, remove the fish balls and allow them to cool slightly. Serve warm with a side of your favorite heart-healthy dipping sauce or a squeeze of fresh lemon juice.
Nutrition Facts
Calories |
942 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 2146 mg | 93% | |
| Total Carbohydrate | 83.6 g | 30% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 6.0 g | ||
| Protein | 112.8 g | 226% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 345 mg | 27% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2069 mg | 44% | |
*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.
