Low Sodium Savory Fish Meatballs
Elevate your seafood dinner menu with these Low Sodium Savory Fish Meatballs—flavor-packed bites perfect for a heart-healthy lifestyle. Made with tender white fish fillets like cod or haddock, these meatballs are blended with whole wheat breadcrumbs, fresh parsley, and a hint of lemon zest for a bright and herbaceous twist. Seared until golden and baked to perfection in unsalted vegetable broth with a splash of lemon juice, they’re a guilt-free alternative to traditional meatballs. Ready in under an hour, these protein-rich, low-sodium fish meatballs are ideal as a main dish or appetizer, served alongside steamed veggies, whole-grain pasta, or a refreshing citrus salad. Nutritious, flavorful, and versatile, this recipe will be a hit at any meal!
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Ingredients
- 500 grams Fresh white fish fillets (such as cod or haddock)
- 60 grams Whole wheat breadcrumbs
- 1 large Egg
- 2 cloves Garlic cloves, minced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Lemon zest
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 250 milliliters Unsalted vegetable broth
Directions
Step 1
Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.
Step 2
Place the fresh white fish fillets in a food processor and pulse until finely minced. Be careful not to over-process; the fish should be minced, not pureed.
Step 3
Transfer the minced fish to a large mixing bowl. Add the whole wheat breadcrumbs, beaten egg, minced garlic, fresh parsley, lemon zest, and ground black pepper. Mix well until all ingredients are thoroughly combined.
Step 4
Shape the mixture into 16 equal-sized meatballs (about the size of a golf ball).
Step 5
Heat olive oil in a large skillet over medium-high heat. Once hot, add the fish meatballs and sear for 3-4 minutes, rolling them occasionally until they are golden brown on all sides.
Step 6
Transfer the seared meatballs onto the lined baking sheet.
Step 7
Mix lemon juice with the unsalted vegetable broth, then pour over the meatballs.
Step 8
Bake in the preheated oven for 15-18 minutes, or until the meatballs are cooked through and firm to the touch.
Step 9
Remove from the oven and allow to rest for a few minutes before serving.
Step 10
Serve the meatballs warm, garnished with extra fresh parsley and a wedge of lemon for added zest if desired.
Nutrition Facts
| Serving size | (929.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1011.1 |
| Total Fat 42.4g | 0% |
| Saturated Fat 7.5g | 0% |
| Polyunsaturated Fat 4.6g | |
| Cholesterol 469.5mg | 0% |
| Sodium 826.3mg | 0% |
| Total Carbohydrate 47.6g | 0% |
| Dietary Fiber 7.2g | 0% |
| Total Sugars 3.7g | |
| Protein 105.5g | 0% |
| Vitamin D 1053.8IU | 0% |
| Calcium 170.0mg | 0% |
| Iron 6.6mg | 0% |
| Potassium 1914.1mg | 0% |
Source of Calories