Heart-Healthy Curry Fish Balls

Delight your taste buds while prioritizing your heart health with these flavorful Heart-Healthy Curry Fish Balls! Made with tender white fish fillets, whole wheat breadcrumbs, and the zesty kick of garlic, ginger, and curry powder, this recipe is as wholesome as it is delicious. Simmered in a rich, creamy sauce of light coconut milk and low-sodium vegetable stock, these fish balls soak up a medley of bold spices without compromising on nutritional value. The use of egg whites, olive oil, and fresh herbs ensures a lighter take on a traditional favorite, perfect for anyone seeking a balanced yet satisfying meal. Ready in just 45 minutes, this dish is perfect for weeknight dinners and can be paired with whole grain rice or steamed veggies for a heart-smart, comforting meal.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams White fish fillets (such as cod or haddock)
• 50 grams Whole wheat breadcrumbs
• 2 units Egg whites
• 2 tablespoons Low-sodium soy sauce
• 2 cloves Garlic, minced
• 1 tablespoon Fresh ginger, minced
• 2 units Green onions, chopped
• 1 tablespoon Curry powder
• 1 tablespoon Olive oil
• 200 ml Coconut milk, light
• 200 ml Unsalted vegetable stock
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh cilantro, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Begin by rinsing the fish fillets under cold water and patting them dry with a paper towel. Chop them into small pieces and place them in a food processor.

Step 2

Add the whole wheat breadcrumbs, egg whites, low-sodium soy sauce, minced garlic, minced ginger, and half of the chopped green onions to the food processor.

Step 3

Process the mixture on medium speed until a smooth and sticky paste forms.

Step 4

Using your hands, shape the fish mixture into small balls, roughly 1.5 inches in diameter. You should get about 12-16 fish balls depending on size.

Step 5

Heat the olive oil in a non-stick skillet over medium heat. Add the curry powder and cook for about 30 seconds to release the flavors.

Step 6

Pour in the coconut milk and vegetable stock, stirring to combine with the curry powder. Bring the mixture to a gentle simmer.

Step 7

Add the fish balls to the skillet and allow them to cook in the curry sauce for about 15-20 minutes, turning occasionally to ensure even cooking.

Step 8

When the fish balls are cooked through, stir in the lemon juice and the remaining green onions.

Step 9

Season the curry fish balls with salt and black pepper to taste.

Step 10

Remove from heat and garnish with freshly chopped cilantro before serving. Enjoy with whole grain rice or steamed vegetables for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1107.4g)

Amount per serving	% Daily Value*
Calories	843.1

Total Fat 28.7g	0%
Saturated Fat 11.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 200mg	0%
Sodium 4960.9mg	0%
Total Carbohydrate 54.6g	0%
Dietary Fiber 8.1g	0%
Total Sugars 7.9g
Protein 93.7g	0%

Vitamin D 800IU	0%
Calcium 198.9mg	0%
Iron 12.8mg	0%
Potassium 1921.9mg	0%

*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.

Source of Calories

Fat: 30.3%

Protein: 44.0%

Carbs: 25.6%