Mediterranean Diet Fishball Noodles

Embark on a culinary journey with this Mediterranean Diet Fishball Noodles recipe, a nutritious and flavorful fusion of wholesome ingredients and vibrant Mediterranean flavors. Tender, protein-packed fishballs made from white fish fillets are infused with aromatic parsley, zesty lemon, and a hint of garlic, then pan-seared to golden perfection. They’re paired with heart-healthy whole wheat noodles tossed in a robust tomato sauce, spiced with oregano and a touch of red chili flakes for a subtle kick. This satisfying dish is not only rich in omega-3s and fiber but also comes together in under an hour, making it perfect for a weeknight meal or a casual dinner party. Garnish with fresh parsley, and you’ll have a Mediterranean-inspired masterpiece that’s as beautiful as it is delicious!

Nutriscore Rating: 74/100

Prep Time:25 mins

Cook Time:30 mins

Total Time:55 mins

Servings: 4

Ingredients

• 400 grams white fish fillets (such as cod or haddock)
• 250 grams whole wheat noodles
• 1 unit small onion, finely chopped
• 3 units garlic cloves, minced
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon lemon zest
• 1 unit egg
• 60 grams breadcrumbs
• 3 tablespoons olive oil
• 400 grams canned crushed tomatoes
• 1 teaspoon dried oregano
• 0.5 teaspoon red chili flakes
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Start by preparing the fishballs. Place the white fish fillets in a food processor and blend until smooth. Transfer to a mixing bowl.

Step 2

Add the finely chopped onion, 1 minced garlic clove, chopped parsley, lemon zest, egg, breadcrumbs, and a pinch of salt and pepper to the fish. Mix well to combine.

Step 3

Shape the mixture into small fishballs, approximately 1-inch in diameter, and set aside.

Step 4

Cook the whole wheat noodles according to package instructions. Drain and set aside.

Step 5

In a large frying pan, heat 2 tablespoons of olive oil over medium heat. Add the fishballs and cook, turning occasionally, until golden brown and cooked through, about 8-10 minutes. Remove the fishballs from the pan and keep warm.

Step 6

In the same pan, add the remaining tablespoon of olive oil and sauté the remaining minced garlic until fragrant, about 1 minute.

Step 7

Add the canned crushed tomatoes, dried oregano, red chili flakes, 1 teaspoon of salt, and 0.5 teaspoon of black pepper. Stir well and let the sauce simmer for 10-15 minutes until slightly thickened.

Step 8

Add the cooked noodles to the sauce and toss to coat evenly.

Step 9

Serve the noodles topped with fishballs, garnished with extra chopped fresh parsley if desired.

Nutrition Facts

Serving size	(1298.7g)

Amount per serving	% Daily Value*
Calories	1492.5

Total Fat 58.4g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 5.7g
Cholesterol 396mg	0%
Sodium 4179.8mg	0%
Total Carbohydrate 150.6g	0%
Dietary Fiber 20.7g	0%
Total Sugars 25.7g
Protein 107.5g	0%

Vitamin D 848IU	0%
Calcium 312.6mg	0%
Iron 13.2mg	0%
Potassium 3033.1mg	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: 33.7%

Protein: 27.6%

Carbs: 38.7%