Heart-Healthy Curry Fish Balls
Perfect for those seeking a nutritious yet flavorful meal, Heart-Healthy Curry Fish Balls are a wholesome twist on a classic comfort dish. Featuring tender white fish fillets blended with whole wheat breadcrumbs and seasoned with the vibrant flavors of curry powder, ginger, and garlic, these bite-sized morsels are simmered in a creamy, aromatic sauce made from light coconut milk and vegetable stock. Low in sodium and packed with heart-smart ingredients like olive oil and fresh herbs, this recipe is a celebration of balanced eating. Ready in just 45 minutes, these delightful fish balls make a satisfying and guilt-free pairing with whole grain rice or steamed veggies, offering a rejuvenating dinner idea that's as delicious as it is nourishing.
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Recipe Information
Ingredients
- 400 grams White fish fillets (such as cod or haddock)
- 50 grams Whole wheat breadcrumbs
- 2 units Egg whites
- 2 tablespoons Low-sodium soy sauce
- 2 cloves Garlic, minced
- 1 tablespoon Fresh ginger, minced
- 2 units Green onions, chopped
- 1 tablespoon Curry powder
- 1 tablespoon Olive oil
- 200 ml Coconut milk, light
- 200 ml Unsalted vegetable stock
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by rinsing the fish fillets under cold water and patting them dry with a paper towel. Chop them into small pieces and place them in a food processor.
Add the whole wheat breadcrumbs, egg whites, low-sodium soy sauce, minced garlic, minced ginger, and half of the chopped green onions to the food processor.
Process the mixture on medium speed until a smooth and sticky paste forms.
Using your hands, shape the fish mixture into small balls, roughly 1.5 inches in diameter. You should get about 12-16 fish balls depending on size.
Heat the olive oil in a non-stick skillet over medium heat. Add the curry powder and cook for about 30 seconds to release the flavors.
Pour in the coconut milk and vegetable stock, stirring to combine with the curry powder. Bring the mixture to a gentle simmer.
Add the fish balls to the skillet and allow them to cook in the curry sauce for about 15-20 minutes, turning occasionally to ensure even cooking.
When the fish balls are cooked through, stir in the lemon juice and the remaining green onions.
Season the curry fish balls with salt and black pepper to taste.
Remove from heat and garnish with freshly chopped cilantro before serving. Enjoy with whole grain rice or steamed vegetables for a complete heart-healthy meal.
Nutrition Facts
Calories |
843 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 4961 mg | 216% | |
| Total Carbohydrate | 54.6 g | 20% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 7.9 g | ||
| Protein | 93.7 g | 187% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 199 mg | 15% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 1922 mg | 41% | |
*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.
