Low Fat Cod Fritters
Light, crispy, and packed with flavor, these Low Fat Cod Fritters are a guilt-free twist on a beloved classic! Made with tender cod fillets, creamy mashed potato, and a vibrant blend of garlic, onion powder, and fresh parsley, this baked version keeps the fritters crisp without deep frying. A touch of fresh lemon juice adds a zesty punch, while a quick spray of olive oil ensures a golden finish. Perfect as a healthy appetizer, snack, or main dish, these fritters are easy to prepare in just 40 minutes and pair beautifully with a crisp salad or low-fat tartar sauce. Ideal for anyone seeking a low-fat, high-protein meal bursting with coastal-inspired flavors!
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Recipe Information
Ingredients
- 400 grams cod fillets
- 1 large potato
- 1 large egg
- 50 grams plain flour
- 2 tablespoons fresh parsley
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 as needed olive oil spray
Instructions
Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper.
Peel the potato and cut it into large chunks. Boil the potato in a pot of salted water until it is tender, about 15 minutes. Drain and let it cool down slightly.
While the potato is cooking, poach the cod fillets by placing them in a large pan and covering with enough water to submerge. Poach gently over medium heat for about 7-10 minutes, or until the fish is opaque and flakes easily. Drain and allow to cool slightly.
In a large mixing bowl, mash the cooked potato until smooth. Flake the cod into small pieces and add it to the mashed potato.
Stir in the egg, flour, parsley, lemon juice, garlic powder, onion powder, pepper, and salt until evenly combined.
Shape the mixture into small fritters or balls, about 2 inches in diameter, and place them on the prepared baking tray.
Lightly spray the fritters with olive oil spray to help with crisping.
Bake in the preheated oven for about 15-20 minutes, or until the fritters are golden brown and crispy.
Remove from the oven and let cool slightly before serving. Enjoy as is, or with a side of low-fat tartar sauce or a fresh salad.
Nutrition Facts
Calories |
1016 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 400 mg | 134% | |
| Sodium | 2013 mg | 88% | |
| Total Carbohydrate | 106.2 g | 39% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 5.6 g | ||
| Protein | 90.5 g | 181% | |
| Vitamin D | 5.3 mcg | 27% | |
| Calcium | 144 mg | 11% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 3034 mg | 65% | |
*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.
