High Protein Delicious Fish Patties
Elevate your protein-packed meals with these irresistible High Protein Delicious Fish Patties! Crafted with skinless fish fillets like cod or tilapia, these patties boast a tender, flavorful texture infused with aromatic garlic, zesty lemon, and fresh parsley. Whole wheat breadcrumbs add a subtle crunch, while Worcestershire sauce lends a savory depth to the mix. Quick and easy to prepare in just 30 minutes, these golden-brown patties are pan-seared to perfection with a light drizzle of olive oil. Perfect as a healthy main dish, they pair beautifully with a fresh side salad, lemon wedges, or your favorite dipping sauce. Ideal for fitness enthusiasts or seafood lovers, this high-protein recipe is a delicious way to fuel your day!
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Recipe Information
Ingredients
- 500 grams skinless fish fillets (like cod or tilapia)
- 1 large egg
- 0.5 medium red onion
- 2 medium garlic cloves
- 2 tablespoons fresh parsley
- 1 teaspoon lemon zest
- 1 teaspoon worcestershire sauce
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup whole wheat breadcrumbs
- 2 tablespoons olive oil
Instructions
Chop the fish fillets into small cubes and place them in a food processor.
Add the egg, finely chopped red onion, minced garlic cloves, chopped fresh parsley, lemon zest, worcestershire sauce, salt, and black pepper to the food processor.
Pulse the mixture until it becomes a chunky paste. Do not over-process as the mixture should have some texture.
Transfer the fish mixture to a large bowl and fold in the whole wheat breadcrumbs, mixing until well combined.
Form the mixture into 8 equal-sized patties, about 1/2 inch thick.
Heat olive oil in a large non-stick skillet over medium heat.
Add the patties to the skillet in batches, cooking for 3-4 minutes on each side or until golden brown and cooked through.
Remove from the skillet and drain on paper towels.
Serve hot with a side salad, lemon wedges, or your favorite dipping sauce.
Nutrition Facts
Calories |
1032 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.5 g | 54% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 470 mg | 156% | |
| Sodium | 2068 mg | 90% | |
| Total Carbohydrate | 52.5 g | 19% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 5.5 g | ||
| Protein | 106.3 g | 213% | |
| Vitamin D | 26.3 mcg | 132% | |
| Calcium | 177 mg | 14% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1988 mg | 42% | |
*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.
