High Protein Delicious Fish Patties
Elevate your weeknight dinners with these High Protein Delicious Fish Patties—an irresistible blend of nutrition, flavor, and simplicity. Featuring tender skinless fish fillets like cod or tilapia, these patties are brought to life with aromatic red onion, garlic, fresh parsley, and a zesty touch of lemon. Whole wheat breadcrumbs add a wholesome, hearty texture, while a hint of Worcestershire sauce deepens the savory flavor profile. Quick to prepare in just 30 minutes, these golden, pan-seared patties are packed with protein, ideal for a balanced meal. Serve them with a crisp side salad, a squeeze of lemon, or your favorite dipping sauce for a crowd-pleasing dish that's perfect for busy nights or meal prepping.
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Ingredients
- 500 grams skinless fish fillets (like cod or tilapia)
- 1 large egg
- 0.5 medium red onion
- 2 medium garlic cloves
- 2 tablespoons fresh parsley
- 1 teaspoon lemon zest
- 1 teaspoon worcestershire sauce
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup whole wheat breadcrumbs
- 2 tablespoons olive oil
Directions
Step 1
Chop the fish fillets into small cubes and place them in a food processor.
Step 2
Add the egg, finely chopped red onion, minced garlic cloves, chopped fresh parsley, lemon zest, worcestershire sauce, salt, and black pepper to the food processor.
Step 3
Pulse the mixture until it becomes a chunky paste. Do not over-process as the mixture should have some texture.
Step 4
Transfer the fish mixture to a large bowl and fold in the whole wheat breadcrumbs, mixing until well combined.
Step 5
Form the mixture into 8 equal-sized patties, about 1/2 inch thick.
Step 6
Heat olive oil in a large non-stick skillet over medium heat.
Step 7
Add the patties to the skillet in batches, cooking for 3-4 minutes on each side or until golden brown and cooked through.
Step 8
Remove from the skillet and drain on paper towels.
Step 9
Serve hot with a side salad, lemon wedges, or your favorite dipping sauce.
Nutrition Facts
| Serving size | (737.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1032.1 |
| Total Fat 42.5g | 0% |
| Saturated Fat 7.5g | 0% |
| Polyunsaturated Fat 4.6g | |
| Cholesterol 469.5mg | 0% |
| Sodium 2068.1mg | 0% |
| Total Carbohydrate 52.5g | 0% |
| Dietary Fiber 8.3g | 0% |
| Total Sugars 5.5g | |
| Protein 106.3g | 0% |
| Vitamin D 1053.8IU | 0% |
| Calcium 177.4mg | 0% |
| Iron 6.8mg | 0% |
| Potassium 1988.4mg | 0% |
Source of Calories