Mediterranean Diet Fishball Noodles
Dive into the vibrant flavors of the Mediterranean with this wholesome "Mediterranean Diet Fishball Noodles" recipe! Featuring tender homemade fishballs crafted from flaky white fish, aromatic parsley, and a hint of zesty lemon, this dish is a nutritious yet indulgent twist on classic comfort food. Served over hearty whole wheat noodles coated in a rich, garlicky tomato sauce spiced with oregano and a touch of chili flakes, every bite is a celebration of fresh, wholesome ingredients. Perfect for busy weeknight dinners, this recipe comes together in under an hour and is packed with lean protein, fiber, and Mediterranean-inspired goodness. Garnish with fresh parsley for a bright, herbaceous finish and transform mealtime into a crowd-pleasing Mediterranean feast!
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Recipe Information
Ingredients
- 400 grams white fish fillets (such as cod or haddock)
- 250 grams whole wheat noodles
- 1 unit small onion, finely chopped
- 3 units garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 1 unit egg
- 60 grams breadcrumbs
- 3 tablespoons olive oil
- 400 grams canned crushed tomatoes
- 1 teaspoon dried oregano
- 0.5 teaspoon red chili flakes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Start by preparing the fishballs. Place the white fish fillets in a food processor and blend until smooth. Transfer to a mixing bowl.
Add the finely chopped onion, 1 minced garlic clove, chopped parsley, lemon zest, egg, breadcrumbs, and a pinch of salt and pepper to the fish. Mix well to combine.
Shape the mixture into small fishballs, approximately 1-inch in diameter, and set aside.
Cook the whole wheat noodles according to package instructions. Drain and set aside.
In a large frying pan, heat 2 tablespoons of olive oil over medium heat. Add the fishballs and cook, turning occasionally, until golden brown and cooked through, about 8-10 minutes. Remove the fishballs from the pan and keep warm.
In the same pan, add the remaining tablespoon of olive oil and sauté the remaining minced garlic until fragrant, about 1 minute.
Add the canned crushed tomatoes, dried oregano, red chili flakes, 1 teaspoon of salt, and 0.5 teaspoon of black pepper. Stir well and let the sauce simmer for 10-15 minutes until slightly thickened.
Add the cooked noodles to the sauce and toss to coat evenly.
Serve the noodles topped with fishballs, garnished with extra chopped fresh parsley if desired.
Nutrition Facts
Calories |
1492 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.4 g | 75% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 4180 mg | 182% | |
| Total Carbohydrate | 150.6 g | 55% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 25.7 g | ||
| Protein | 107.5 g | 215% | |
| Vitamin D | 21.2 mcg | 106% | |
| Calcium | 313 mg | 24% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 3033 mg | 65% | |
*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.
