Heart-Healthy Savory Fish Meatballs
Dive into a deliciously wholesome dish with these **Heart-Healthy Savory Fish Meatballs**—a nutritious twist on traditional comfort food, perfect for anyone seeking lighter fare without compromising on flavor. Made with tender, protein-packed white fish fillets like cod or tilapia, these meatballs are infused with vibrant fresh parsley, zesty lemon, aromatic garlic, and onion to create a burst of Mediterranean-inspired taste in every bite. Whole wheat breadcrumbs and a touch of olive oil keep them light yet satisfying, while baking ensures they're golden and guilt-free. Ready in just 40 minutes, this oven-baked recipe is ideal for a quick weeknight dinner or a shareable appetizer. Serve warm with a squeeze of lemon and a sprinkle of parsley to elevate the flavors and enjoy the added bonus of heart-healthy benefits. Perfect for seafood lovers and health-conscious eaters alike, this recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 500 grams Skinless white fish fillets (such as cod or tilapia)
- 60 grams Whole wheat breadcrumbs
- 1 large Egg
- 2 cloves Garlic, minced
- 1 small Onion, finely chopped
- 30 grams Parsley, fresh, chopped
- 1 teaspoon Lemon zest
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 1 tablespoon Olive oil
Instructions
Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.
In a food processor, pulse the fish fillets until finely chopped, but not turned into a paste.
Transfer the chopped fish to a large bowl and add whole wheat breadcrumbs, the egg, minced garlic, chopped onion, chopped parsley, lemon zest, black pepper, and salt. Mix thoroughly with your hands or a spatula until all ingredients are well combined.
With slightly wet hands, shape the mixture into roughly 16 meatballs, about the size of a large walnut each, and place them on the prepared baking sheet.
Drizzle the olive oil over the meatballs or use an olive oil spray for an even coating without extra calories.
Bake in the preheated oven for 18-20 minutes or until the meatballs are firm to touch and golden brown on the outside.
Remove from the oven and let them cool for a few minutes before serving.
Serve the fish meatballs warm, garnished with extra parsley and a lemon wedge for squeezing over.
Nutrition Facts
Calories |
907 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 37% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 470 mg | 156% | |
| Sodium | 2010 mg | 87% | |
| Total Carbohydrate | 52.4 g | 19% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 5.6 g | ||
| Protein | 106.9 g | 214% | |
| Vitamin D | 26.3 mcg | 132% | |
| Calcium | 227 mg | 17% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 2155 mg | 46% | |
*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.
