Low Fat Crispy Fish Patties
Discover the ultimate guilt-free comfort food with these **Low Fat Crispy Fish Patties**, a healthy twist on a classic seafood favorite. Crafted with tender **cod or haddock**, creamy mashed potato, aromatic onion, and zingy Dijon mustard, these patties are brimming with flavor while maintaining a light, low-fat profile. The addition of **panko breadcrumbs** creates a satisfyingly crispy crust, all achieved with minimal olive oil spray for a health-conscious alternative to deep frying. Perfectly seasoned with fresh parsley, lemon juice, and a hint of black pepper, these fish patties pack tons of taste in every bite. Ready in just 40 minutes, they’re an excellent option for a quick yet wholesome dinner. Serve them alongside a crisp salad or steamed vegetables for a delicious, **low-calorie meal** that’s both nutritious and family-friendly.
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Recipe Information
Ingredients
- 400 g fish fillets (e.g., cod or haddock), skinless and boneless
- 150 g potato, peeled and diced
- 1 medium onion, finely chopped
- 1 egg white
- 100 g panko breadcrumbs
- 2 tbsp lemon juice
- 1 tbsp Dijon mustard
- 2 tbsp fresh parsley, chopped
- 0.5 tsp salt
- 0.25 tsp black pepper
- as needed olive oil spray
Instructions
Boil the diced potatoes in a pot of salted water until tender, about 10-12 minutes. Drain and set aside.
Meanwhile, place the fish fillets in a steamer over a pot of simmering water and steam until cooked through, about 6-8 minutes. Alternatively, gently poach the fish in a pan of simmering water for the same amount of time.
Once cooked, allow the fish to cool slightly. Then, flake the fish into a large mixing bowl, removing any small bones if necessary.
Add the cooked potatoes to the flaked fish and lightly mash them together with a fork, leaving some texture.
Stir in the chopped onion, egg white, lemon juice, Dijon mustard, chopped parsley, salt, and black pepper until well combined.
Divide the mixture into eight equal portions. Shape each portion into a patty about 1 cm thick.
Place the panko breadcrumbs in a shallow dish. Gently press each fish patty into the breadcrumbs, coating both sides thoroughly.
Preheat a non-stick frying pan over medium heat and lightly spray with olive oil.
Cook the patties in batches, about 3-4 minutes per side, until golden brown and crispy on the outside, ensuring not to overcrowd the pan.
Serve the patties immediately with a side salad or steamed vegetables, and enjoy your healthy, crispy fish dish.
Nutrition Facts
Calories |
935 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.0 g | 13% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2518 mg | 109% | |
| Total Carbohydrate | 118.5 g | 43% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 13.9 g | ||
| Protein | 93.4 g | 187% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 149 mg | 11% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 2143 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.
