Low Fat Cod Fritters
Delight your taste buds with these irresistible Low Fat Cod Fritters—a light and healthy twist on a comfort food classic. Packed with tender flaked cod, creamy mashed potato, and vibrant fresh parsley, these baked fritters are golden and crispy without the need for deep frying. Seasoned with garlic and onion powder and a splash of fresh lemon juice, they boast a zesty, savory flavor that pairs perfectly with a tangy dipping sauce or a refreshing salad. With just 20 minutes of prep time and only a spritz of olive oil, these oven-baked cod fritters are an easy, guilt-free dinner or appetizer option that will satisfy cravings without compromising on nutrition. Perfect for busy weeknights or weekend gatherings, this low-fat recipe is sure to become a household favorite!
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Ingredients
- 400 grams cod fillets
- 1 large potato
- 1 large egg
- 50 grams plain flour
- 2 tablespoons fresh parsley
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 as needed olive oil spray
Directions
Step 1
Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper.
Step 2
Peel the potato and cut it into large chunks. Boil the potato in a pot of salted water until it is tender, about 15 minutes. Drain and let it cool down slightly.
Step 3
While the potato is cooking, poach the cod fillets by placing them in a large pan and covering with enough water to submerge. Poach gently over medium heat for about 7-10 minutes, or until the fish is opaque and flakes easily. Drain and allow to cool slightly.
Step 4
In a large mixing bowl, mash the cooked potato until smooth. Flake the cod into small pieces and add it to the mashed potato.
Step 5
Stir in the egg, flour, parsley, lemon juice, garlic powder, onion powder, pepper, and salt until evenly combined.
Step 6
Shape the mixture into small fritters or balls, about 2 inches in diameter, and place them on the prepared baking tray.
Step 7
Lightly spray the fritters with olive oil spray to help with crisping.
Step 8
Bake in the preheated oven for about 15-20 minutes, or until the fritters are golden brown and crispy.
Step 9
Remove from the oven and let cool slightly before serving. Enjoy as is, or with a side of low-fat tartar sauce or a fresh salad.
Nutrition Facts
| Serving size | (838.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1016.0 |
| Total Fat 24.3g | 0% |
| Saturated Fat 5.9g | 0% |
| Polyunsaturated Fat 5.8g | |
| Cholesterol 400.5mg | 0% |
| Sodium 2012.8mg | 0% |
| Total Carbohydrate 106.2g | 0% |
| Dietary Fiber 6.8g | 0% |
| Total Sugars 5.6g | |
| Protein 90.5g | 0% |
| Vitamin D 213.8IU | 0% |
| Calcium 143.8mg | 0% |
| Iron 6.7mg | 0% |
| Potassium 3033.7mg | 0% |
Source of Calories