Low Fat Delicious Fish Patties
Light, flavorful, and nutritious, these **Low Fat Delicious Fish Patties** are a guilt-free delight perfect for health-conscious food lovers! Made with tender **poached fish fillets** like cod or tilapia, fresh herbs such as parsley and dill, and bound together with wholesome **whole wheat breadcrumbs** and an egg white, these patties are designed to be both satisfying and low in fat. Seasoned with zesty **lemon juice**, aromatic garlic powder, and smoky paprika, every bite is packed with irresistible flavor. Cooked to golden perfection in a non-stick pan with just a spritz of olive oil spray, these patties are an ideal option for a quick weeknight dinner or meal prep. Serve them with a vibrant side salad, steamed veggies, or even tucked into a sandwich for a healthy, protein-packed meal that doesn’t compromise on taste. Perfectly easy to make in under 40 minutes, this recipe offers a delicious way to enjoy fish without extra calories—ideal for those looking for healthy, high-protein recipes!
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Recipe Information
Ingredients
- 500 grams Skinless fish fillets (e.g., cod, tilapia)
- 1 Medium onion, finely chopped
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh dill, chopped
- 1 Egg white
- 80 grams Whole wheat breadcrumbs
- 1 tablespoon Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- Olive oil spray
Instructions
Begin by placing the fish fillets in a pot with enough water to cover them. Bring to a simmer over medium heat. Poach the fish for about 5-7 minutes or until fully cooked and opaque. Drain the water and set the fish aside to cool slightly.
In a large mixing bowl, crumble the cooked fish fillets using your hands or a fork, ensuring there are no large pieces.
Add the finely chopped onion, parsley, dill, egg white, breadcrumbs, lemon juice, garlic powder, paprika, salt, and black pepper to the crumbled fish.
Mix the ingredients thoroughly until everything is well combined and the mixture holds together when formed into a ball.
Shape the mixture into 8 equally sized patties, each about 1.5 cm thick.
Preheat a non-stick frying pan over medium heat and lightly spray with olive oil.
Cook the fish patties in the pan for about 3-4 minutes on each side or until golden brown and heated through. Avoid overcrowding the pan; cook in batches if necessary.
Remove the patties from the pan and let them rest on a plate lined with a paper towel to absorb any excess oil.
Serve warm with a side of salad, steamed vegetables, or use in sandwiches with your choice of accompaniments.
Nutrition Facts
Calories |
200 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.3 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 468 mg | 20% | |
| Total Carbohydrate | 17.4 g | 6% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 2.1 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 6.3 mcg | 31% | |
| Calcium | 44 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 530 mg | 11% | |
*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.
