Low Sodium Fish Samosa

Indulge in guilt-free snacking with these irresistibly crispy Low Sodium Fish Samosas, a heart-healthy twist on the classic Indian favorite. Packed with flaky baked white fish, aromatic spices like cumin, coriander, and turmeric, and a hint of freshness from cilantro, these samosas are bursting with flavor while keeping the salt content in check. The mashed green peas add a creamy texture to the filling, perfectly encased in golden, flaky phyllo pastry baked to perfection. With just a few simple steps using everyday ingredients, this low-sodium recipe is quick and easy to prepare, making it an ideal appetizer or light meal. Serve these delicious samosas warm with a dollop of low-sodium yogurt dip or your favorite chutney to elevate your healthy eating game! Perfect for health-conscious foodies and those seeking a satisfying snack without the sodium overload.

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 8

Ingredients

• 300 grams White fish fillets (e.g., cod, tilapia)
• 1 tablespoon Lemon juice
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, grated
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh cilantro, chopped
• 100 grams Green peas, cooked and mashed
• 8 sheets Phyllo pastry sheets
• 0 Non-stick cooking spray

Directions

Step 1

Preheat oven to 200°C (400°F).

Step 2

Place the fish fillets on a baking tray, drizzle with lemon juice, and bake for 10-12 minutes or until cooked through. Flake the fish with a fork and set aside.

Step 3

In a skillet, heat olive oil over medium heat. Add the onion and sauté until translucent, about 4-5 minutes.

Step 4

Add garlic and ginger to the skillet and sauté for another minute until fragrant.

Step 5

Stir in cumin, coriander, turmeric, and black pepper. Cook for an additional 2 minutes, allowing the spices to release their aroma.

Step 6

Add the flaked fish, cilantro, and mashed peas to the skillet. Stir well to combine, then remove from heat and let it cool slightly.

Step 7

Cut phyllo pastry sheets into strips roughly 30cm x 10cm (12" x 4").

Step 8

Place a tablespoon of the fish mixture at one end of a strip, then fold the pastry over the filling to form a triangle. Continue folding up the strip in the shape of a triangle until the end.

Step 9

Repeat the process with the remaining phyllo sheets and filling.

Step 10

Place the samosas on a baking sheet lined with parchment paper; lightly spray with non-stick cooking spray.

Step 11

Bake in the preheated oven for 10-12 minutes, or until golden brown and crispy.

Step 12

Serve warm with a low-sodium yogurt dip or chutney.

Nutrition Facts

Serving size	(705.3g)

Amount per serving	% Daily Value*
Calories	1132.0

Total Fat 34.2g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 180mg	0%
Sodium 955.8mg	0%
Total Carbohydrate 120.9g	0%
Dietary Fiber 9.3g	0%
Total Sugars 11.0g
Protein 82.0g	0%

Vitamin D 600IU	0%
Calcium 163.8mg	0%
Iron 6.5mg	0%
Potassium 1462.2mg	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: 27.5%

Protein: 29.3%

Carbs: 43.2%