Low Sodium Savory Fish Meatballs
Elevate your seafood game with these Low Sodium Savory Fish Meatballs, a nutritious and flavorful alternative to traditional meat-based dishes. Crafted with fresh white fish fillets, whole wheat breadcrumbs, and aromatic seasonings like garlic, parsley, and lemon zest, these tender meatballs are both heart-healthy and packed with protein. The recipe skips added salt without sacrificing taste, relying on natural ingredients and a delightful lemon-infused unsalted vegetable broth to keep the dish moist and zesty. After a quick pan-sear for a golden crust, the meatballs are baked to perfection in just under 20 minutes, making them an ideal choice for a wholesome dinner or elegant party appetizer. Serve these fish meatballs with a garnish of parsley and fresh lemon wedges for a vibrant, refreshing touch. Perfect for those seeking low-sodium recipes or simply looking to enjoy a seafood-inspired twist on classic meatballs!
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Recipe Information
Ingredients
- 500 grams Fresh white fish fillets (such as cod or haddock)
- 60 grams Whole wheat breadcrumbs
- 1 large Egg
- 2 cloves Garlic cloves, minced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Lemon zest
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 250 milliliters Unsalted vegetable broth
Instructions
Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.
Place the fresh white fish fillets in a food processor and pulse until finely minced. Be careful not to over-process; the fish should be minced, not pureed.
Transfer the minced fish to a large mixing bowl. Add the whole wheat breadcrumbs, beaten egg, minced garlic, fresh parsley, lemon zest, and ground black pepper. Mix well until all ingredients are thoroughly combined.
Shape the mixture into 16 equal-sized meatballs (about the size of a golf ball).
Heat olive oil in a large skillet over medium-high heat. Once hot, add the fish meatballs and sear for 3-4 minutes, rolling them occasionally until they are golden brown on all sides.
Transfer the seared meatballs onto the lined baking sheet.
Mix lemon juice with the unsalted vegetable broth, then pour over the meatballs.
Bake in the preheated oven for 15-18 minutes, or until the meatballs are cooked through and firm to the touch.
Remove from the oven and allow to rest for a few minutes before serving.
Serve the meatballs warm, garnished with extra fresh parsley and a wedge of lemon for added zest if desired.
Nutrition Facts
Calories |
1011 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.4 g | 54% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 470 mg | 156% | |
| Sodium | 826 mg | 36% | |
| Total Carbohydrate | 47.6 g | 17% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 3.7 g | ||
| Protein | 105.5 g | 211% | |
| Vitamin D | 26.3 mcg | 132% | |
| Calcium | 170 mg | 13% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1914 mg | 41% | |
*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.
