High Protein Savory Fish Meatballs
Elevate your mealtime with these high protein savory fish meatballs—an irresistible blend of fresh white fish, fragrant garlic, onion, smoked paprika, and a hint of zesty lemon. Packed with quality protein from cod or tilapia, these tender meatballs are balanced with oat and chickpea flours for a nutritious twist. Perfectly seasoned with fresh parsley and bold spices, they're pan-seared for a golden crust and finished in the oven for a juicy, fork-tender bite. Ready in just 35 minutes, this gluten-free recipe is ideal for meal prep, as a quick weeknight dinner, or paired with dipping sauces or a crisp side salad for a wholesome feast. Healthy, flavorful, and easy to make—these fish meatballs might just be your new favorite protein-packed delight!
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Recipe Information
Ingredients
- 500 grams fresh white fish fillets (such as cod or tilapia)
- 1 large egg
- 50 grams oat flour
- 1 small onion
- 2 medium garlic cloves
- 15 grams fresh parsley
- 30 grams chickpea flour
- 1 teaspoon lemon zest
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 1 teaspoon smoked paprika
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
In a food processor, add the fish fillets, egg, oat flour, onion, garlic cloves, parsley, lemon zest, ground black pepper, salt, and smoked paprika.
Pulse the mixture until it is well combined and forms a cohesive texture. Be careful not to over-process; you still want some texture from the fish.
Transfer the fish mixture to a large bowl and fold in the chickpea flour until evenly incorporated.
With damp hands, shape the mixture into small meatballs, about the size of a golf ball. You should get around 16-18 meatballs.
Heat the olive oil in a large skillet over medium heat. Add the meatballs, cooking in batches if necessary, and brown them on all sides for about 4-5 minutes.
Transfer the browned meatballs to the prepared baking sheet and bake in the preheated oven for 8-10 minutes, or until cooked through.
Drizzle the meatballs with fresh lemon juice before serving. Enjoy your high-protein savory fish meatballs warm with your favorite dipping sauce or a side salad.
Nutrition Facts
Calories |
1161 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.0 g | 62% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 470 mg | 156% | |
| Sodium | 1626 mg | 71% | |
| Total Carbohydrate | 69.8 g | 25% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 9.4 g | ||
| Protein | 113.8 g | 228% | |
| Vitamin D | 26.3 mcg | 132% | |
| Calcium | 198 mg | 15% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 2441 mg | 52% | |
*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.
