Low Sodium Crispy Fish Patties
Savor the perfect blend of flavor and nutrition with these Low Sodium Crispy Fish Patties! Made with tender white fish fillets like cod or tilapia, these golden-brown patties are packed with wholesome ingredients including plain Greek yogurt, fresh parsley, and a hint of lemon for a zesty finish. The use of panko breadcrumbs ensures an irresistibly crispy texture, while being mindful of sodium levels makes this recipe a heart-healthy choice. Quick to prepare in just 30 minutes and pan-fried to perfection with a splash of olive oil, these patties are a deliciously light yet satisfying meal. Serve them with a squeeze of fresh lemon or your favorite low-sodium dipping sauce for an easy, flavorful dish that's perfect for weeknight dinners or meal prep. Healthy, crispy, and oh-so-tasty, these fish patties are a must-try!
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Recipe Information
Ingredients
- 1 lb Skinless white fish fillets (like cod or tilapia)
- 1 cup Plain panko breadcrumbs
- 1 Egg
- 0.25 cup Unsweetened plain Greek yogurt
- 2 tbsp Fresh lemon juice
- 0.5 tsp Garlic powder
- 0.5 tsp Onion powder
- 0.5 tsp Ground black pepper
- 2 tbsp Fresh parsley, finely chopped
- 2 tbsp Olive oil
Instructions
Begin by rinsing the fish fillets under cold water and pat them dry with paper towels.
Cut the fish into large chunks and place them into a food processor. Pulse until the fish is coarsely ground.
Transfer the ground fish into a large mixing bowl.
In a separate small bowl, beat the egg and mix it with the Greek yogurt and lemon juice. Stir until smooth.
Add the egg mixture, garlic powder, onion powder, ground black pepper, and parsley to the ground fish in the mixing bowl.
Gently fold in the panko breadcrumbs until the mixture holds together; be careful not to overmix.
Form the fish mixture into 8 equal-sized patties using your hands.
Heat the olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot, add the fish patties in batches, being careful not to overcrowd the pan.
Cook each patty for about 3-4 minutes on each side, or until golden brown and cooked through.
Remove the patties from the skillet and drain them on paper towels to remove excess oil.
Serve immediately with a wedge of lemon or low sodium condiment of choice.
Nutrition Facts
Calories |
1140 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.5 g | 53% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1002 mg | 44% | |
| Total Carbohydrate | 73.5 g | 27% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 5.6 g | ||
| Protein | 113.3 g | 227% | |
| Vitamin D | 23.9 mcg | 119% | |
| Calcium | 235 mg | 18% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1750 mg | 37% | |
*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.
