Low Fat Crispy Fish Patties

Dive into a guilt-free indulgence with these Low Fat Crispy Fish Patties, a perfect blend of light, flaky fish and golden, crunchy goodness! Crafted with tender cod or haddock, fluffy mashed potatoes, and zesty hints of lemon and Dijon mustard, these patties are packed with flavor while keeping the fat content low. A coating of airy panko breadcrumbs ensures the ultimate crispy texture without the need for deep frying—just a quick sear in a non-stick pan with a spritz of olive oil spray. Quick to prepare and ready in just 40 minutes, this recipe is ideal for a healthy weeknight dinner or a meal prep favorite. Serve these golden delights alongside a fresh side salad or steamed veggies for a nourishing and satisfying dish that your whole family will love. Perfect for those seeking a wholesome twist on crispy fish recipes!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 g fish fillets (e.g., cod or haddock), skinless and boneless
• 150 g potato, peeled and diced
• 1 medium onion, finely chopped
• 1 egg white
• 100 g panko breadcrumbs
• 2 tbsp lemon juice
• 1 tbsp Dijon mustard
• 2 tbsp fresh parsley, chopped
• 0.5 tsp salt
• 0.25 tsp black pepper
• 0 as needed olive oil spray

Directions

Step 1

Boil the diced potatoes in a pot of salted water until tender, about 10-12 minutes. Drain and set aside.

Step 2

Meanwhile, place the fish fillets in a steamer over a pot of simmering water and steam until cooked through, about 6-8 minutes. Alternatively, gently poach the fish in a pan of simmering water for the same amount of time.

Step 3

Once cooked, allow the fish to cool slightly. Then, flake the fish into a large mixing bowl, removing any small bones if necessary.

Step 4

Add the cooked potatoes to the flaked fish and lightly mash them together with a fork, leaving some texture.

Step 5

Stir in the chopped onion, egg white, lemon juice, Dijon mustard, chopped parsley, salt, and black pepper until well combined.

Step 6

Divide the mixture into eight equal portions. Shape each portion into a patty about 1 cm thick.

Step 7

Place the panko breadcrumbs in a shallow dish. Gently press each fish patty into the breadcrumbs, coating both sides thoroughly.

Step 8

Preheat a non-stick frying pan over medium heat and lightly spray with olive oil.

Step 9

Cook the patties in batches, about 3-4 minutes per side, until golden brown and crispy on the outside, ensuring not to overcrowd the pan.

Step 10

Serve the patties immediately with a side salad or steamed vegetables, and enjoy your healthy, crispy fish dish.

Nutrition Facts

Serving size	(849.4g)

Amount per serving	% Daily Value*
Calories	934.8

Total Fat 10.0g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 200mg	0%
Sodium 2517.6mg	0%
Total Carbohydrate 118.5g	0%
Dietary Fiber 7.9g	0%
Total Sugars 13.9g
Protein 93.4g	0%

Vitamin D 800IU	0%
Calcium 149.1mg	0%
Iron 7.4mg	0%
Potassium 2142.7mg	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: 9.6%

Protein: 39.8%

Carbs: 50.6%