Heart-Healthy Crispy Fish Patties
Transform your dinner routine with these *Heart-Healthy Crispy Fish Patties*, a lighter twist on a classic comfort dish. Made with tender cod or tilapia fillets pulsed to perfection, these patties are enriched with quick-cooking oats for added fiber and bound with egg whites for a guilt-free protein boost. Fresh herbs like parsley and dill, a hint of garlic, and a touch of zesty lemon juice infuse every bite with vibrant flavor. Lightly browned in a drizzle of olive oil and finished in the oven for a crispy, golden crust, these patties are both satisfying and nutritious. Perfect for a healthy family meal, they pair beautifully with a fresh salad, roasted veggies, or a tangy yogurt-based dipping sauce. Ready in just 35 minutes, this easy and heart-conscious recipe keeps both your taste buds and your health in mind!
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Ingredients
- 500 g boneless, skinless fish fillets (such as cod or tilapia)
- 60 g quick-cooking oats
- 2 large egg whites
- 2 tbsp lemon juice
- 1 tbsp minced garlic
- 2 tbsp chopped parsley
- 1 tbsp chopped dill
- 1 tsp onion powder
- 0.5 tsp black pepper
- 0.5 tsp salt
- 1 tbsp olive oil
Directions
Step 1
Preheat the oven to 220°C (425°F) and line a baking sheet with parchment paper.
Step 2
Place the fish fillets in a food processor and pulse until finely chopped, but not pureed.
Step 3
Transfer the chopped fish to a large mixing bowl.
Step 4
Add quick-cooking oats, egg whites, lemon juice, minced garlic, parsley, dill, onion powder, black pepper, and salt to the bowl with the fish.
Step 5
Mix all the ingredients together until well combined.
Step 6
Form the mixture into 8 small patties, about 2 cm thick each.
Step 7
Heat olive oil in a large non-stick skillet over medium heat.
Step 8
Once the oil is hot, add the patties in batches and cook until golden brown on each side, about 3-4 minutes per side.
Step 9
Transfer the browned patties to the prepared baking sheet.
Step 10
Bake the patties in the preheated oven for 8-10 minutes, until they are cooked through.
Step 11
Remove from the oven and let rest for a few minutes before serving.
Step 12
Serve the crispy fish patties with a squeeze of fresh lemon or your favorite heart-healthy dipping sauce.
Nutrition Facts
| Serving size | (694.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 829.3 |
| Total Fat 22.2g | 0% |
| Saturated Fat 3.5g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 215mg | 0% |
| Sodium 1746.1mg | 0% |
| Total Carbohydrate 49.7g | 0% |
| Dietary Fiber 7.0g | 0% |
| Total Sugars 2.8g | |
| Protein 104.7g | 0% |
| Vitamin D 770IU | 0% |
| Calcium 116.0mg | 0% |
| Iron 4.8mg | 0% |
| Potassium 2387.2mg | 0% |
Source of Calories