Low Sodium Fish Samosa
Delightfully crisp and golden, these Low Sodium Fish Samosas offer a flavorful twist on the classic favorite without compromising on health. Filled with tender baked fish, zesty lemon juice, aromatic spices like cumin and coriander, and a touch of mashed green peas, this recipe achieves a perfect balance of taste and nutrition. Wrapped in light, flaky phyllo pastry and baked to perfection, these savory samosas are lower in sodium yet packed with bold, fragrant flavors. This recipe is quick to prepare with a 30-minute prep time and serves as a fantastic appetizer or snack for gatherings. Pair these low-sodium delights with a tangy yogurt dip or chutney for an entirely guilt-free indulgence that everyone will love.
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Recipe Information
Ingredients
- 300 grams White fish fillets (e.g., cod, tilapia)
- 1 tablespoon Lemon juice
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped
- 100 grams Green peas, cooked and mashed
- 8 sheets Phyllo pastry sheets
- Non-stick cooking spray
Instructions
Preheat oven to 200°C (400°F).
Place the fish fillets on a baking tray, drizzle with lemon juice, and bake for 10-12 minutes or until cooked through. Flake the fish with a fork and set aside.
In a skillet, heat olive oil over medium heat. Add the onion and sauté until translucent, about 4-5 minutes.
Add garlic and ginger to the skillet and sauté for another minute until fragrant.
Stir in cumin, coriander, turmeric, and black pepper. Cook for an additional 2 minutes, allowing the spices to release their aroma.
Add the flaked fish, cilantro, and mashed peas to the skillet. Stir well to combine, then remove from heat and let it cool slightly.
Cut phyllo pastry sheets into strips roughly 30cm x 10cm (12" x 4").
Place a tablespoon of the fish mixture at one end of a strip, then fold the pastry over the filling to form a triangle. Continue folding up the strip in the shape of a triangle until the end.
Repeat the process with the remaining phyllo sheets and filling.
Place the samosas on a baking sheet lined with parchment paper; lightly spray with non-stick cooking spray.
Bake in the preheated oven for 10-12 minutes, or until golden brown and crispy.
Serve warm with a low-sodium yogurt dip or chutney.
Nutrition Facts
Calories |
1132 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.2 g | 44% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 956 mg | 42% | |
| Total Carbohydrate | 120.9 g | 44% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 11.0 g | ||
| Protein | 82.0 g | 164% | |
| Vitamin D | 15.0 mcg | 75% | |
| Calcium | 164 mg | 13% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1462 mg | 31% | |
*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.
