Heart-Healthy Fish Samosa
Indulge in guilt-free snacking with our Heart-Healthy Fish Samosa, a baked twist on the beloved Indian street food classic. Packed with lean white fish, aromatic spices like cumin, coriander, and turmeric, and nutrient-rich veggies like peas and carrots, this recipe is a flavorful celebration of wholesome ingredients. Wrapped in whole wheat pastry sheets and oven-baked to golden, crispy perfection, these samosas are a low-fat alternative to the traditional deep-fried version. Perfect as an appetizer or a light snack, they're easy to prepare and loaded with bold, vibrant flavors. Plus, with a hint of fresh cilantro and a spritz of lemon juice, each bite is a delightful blend of zest and spice. Whether you're health-conscious or simply craving a lighter take on a classic, these baked samosas will satisfy without compromise!
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Recipe Information
Ingredients
- 8 sheets Whole wheat pastry sheets
- 300 grams Firm white fish fillets (e.g., cod or tilapia), skin removed
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 medium Red onion, finely chopped
- 100 grams Green peas, frozen or fresh
- 1 small Carrot, diced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Cilantro, chopped
- 0.5 Lemon, juice of
- 1 large Egg white, beaten (for sealing)
- 1 as needed Spray cooking oil
Instructions
Preheat the oven to 200 degrees Celsius (392 degrees Fahrenheit).
Heat olive oil over medium heat in a non-stick pan.
Add garlic, ginger, and chopped onion to the pan. Sauté until the onion becomes translucent, about 2-3 minutes.
Add the diced carrot and peas, cooking for another 3-4 minutes until slightly tender.
Stir in the ground cumin, coriander, turmeric, salt, and pepper, then add the fish fillets.
Cook fish for about 5 minutes, breaking it into flakes with a spoon as it cooks, until it is cooked through and mixed evenly with the spices.
Remove the pan from the heat and add the chopped cilantro and lemon juice. Allow the mixture to cool slightly.
Cut each whole wheat pastry sheet into two long strips. Lay the strips flat and place about 1-2 tablespoons of the fish mixture at one end of each strip.
Fold the corner of the strip over the filling to form a triangle. Continue folding the strip stripe over itself, maintaining the triangle shape to enclose the filling.
Seal the edge with a brush of the beaten egg white to keep the samosas closed during baking.
Repeat with remaining dough and filling.
Place the samosas on a baking tray lined with parchment paper and lightly spray the tops with cooking oil.
Bake in preheated oven for 15-20 minutes or until golden and crispy, flipping halfway through the baking time for even browning.
Allow to cool slightly before serving to retain the crispiness.
Nutrition Facts
Calories |
1794 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.5 g | 76% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 3052 mg | 133% | |
| Total Carbohydrate | 195.5 g | 71% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 20.8 g | ||
| Protein | 103.9 g | 208% | |
| Vitamin D | 15.0 mcg | 75% | |
| Calcium | 256 mg | 20% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2220 mg | 47% | |
*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.
