High Protein Savory Fish Meatballs
Elevate your weeknight dinner game with these High Protein Savory Fish Meatballs, a flavorful and nutrient-packed alternative to traditional meat-based recipes. Made with fresh white fish fillets like cod or tilapia, these tender meatballs are blended with aromatic garlic, onion, smoked paprika, and a hint of zesty lemon, ensuring every bite bursts with deliciousness. Oat flour and chickpea flour keep them gluten-free, while fresh parsley adds a vibrant herbal note. Quick to prepare and pan-seared to golden perfection before finishing in the oven, these protein-rich delights are ideal for meal prep, family dinners, or lighter fare. Serve them warm with a drizzle of lemon juice, your favorite dipping sauce, or alongside a crisp side salad for a healthy, satisfying meal. Perfect for seafood lovers looking for a wholesome twist!
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Ingredients
- 500 grams fresh white fish fillets (such as cod or tilapia)
- 1 large egg
- 50 grams oat flour
- 1 small onion
- 2 medium garlic cloves
- 15 grams fresh parsley
- 30 grams chickpea flour
- 1 teaspoon lemon zest
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 1 teaspoon smoked paprika
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
Directions
Step 1
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Step 2
In a food processor, add the fish fillets, egg, oat flour, onion, garlic cloves, parsley, lemon zest, ground black pepper, salt, and smoked paprika.
Step 3
Pulse the mixture until it is well combined and forms a cohesive texture. Be careful not to over-process; you still want some texture from the fish.
Step 4
Transfer the fish mixture to a large bowl and fold in the chickpea flour until evenly incorporated.
Step 5
With damp hands, shape the mixture into small meatballs, about the size of a golf ball. You should get around 16-18 meatballs.
Step 6
Heat the olive oil in a large skillet over medium heat. Add the meatballs, cooking in batches if necessary, and brown them on all sides for about 4-5 minutes.
Step 7
Transfer the browned meatballs to the prepared baking sheet and bake in the preheated oven for 8-10 minutes, or until cooked through.
Step 8
Drizzle the meatballs with fresh lemon juice before serving. Enjoy your high-protein savory fish meatballs warm with your favorite dipping sauce or a side salad.
Nutrition Facts
| Serving size | (821.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1161.1 |
| Total Fat 48.0g | 0% |
| Saturated Fat 8.3g | 0% |
| Polyunsaturated Fat 4.6g | |
| Cholesterol 469.5mg | 0% |
| Sodium 1626.0mg | 0% |
| Total Carbohydrate 69.8g | 0% |
| Dietary Fiber 10.3g | 0% |
| Total Sugars 9.4g | |
| Protein 113.8g | 0% |
| Vitamin D 1053.8IU | 0% |
| Calcium 198.4mg | 0% |
| Iron 8.1mg | 0% |
| Potassium 2441.3mg | 0% |
Source of Calories