Sicilian Cod Meatballs in Tomato Sauce
Sicilian Cod Meatballs make a delicious heathy family meal and are so easy to put together in just 30 min - Toss them with delicious homemade italian tomato sauce for authentic Mediterranean flavors delivered straight in your mouth!
Serving: 4
Calories: 158kcal
Ingredients
- 400 g fresh cod fillets, steamed
- 4 tablespoon panko breadcrumbs
- 2 egg whites, lightly beaten
- handful of fresh basil and oregano leaves, finely chopped
- 1 lemon, zest and juice
- sea salt and freshly ground black pepper
- 3 tablespoon flour, rice, wholemeal or plain, for coating
- extra virgin olive oil
- 2 cups homemade tomato sauce
Instructions
- In a large bow fold in the fish together with panko, basil and oregano, salt and pepper. Mix with your hands until roughly combined. Add a squeeze of lemon juice and grate over a good bit of zest.
- Taste the mixture and add more panko or a litte oil if too wet or too dry. Finally fold in egg whites and mix until combined through.
- Shape the mixture into tablespoon-sized balls and gently roll them over a little flour.
- Heat a large pan with extra virgin olive oil over medium heat. Sizzle the meatballs for a few mins, until crispy and golden brown.
- Remove the oil in excess and fold in previously made tomato sauce. Cook over low-med heat for a further 5 mins.
- Scatter basil leaves over the top, a glug of olive oil and some extra freshly ground black pepper, and serve.
- Enjoy on their own, with toasted bread or toss in with pasta.
Notes
To make this recipe 100% gluten-free make sure you use a suitable panko breadcrumbs brand, or make your own breadcrumbs with gluten-free bread.
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Nutrition
Calories: 158kcal | Carbohydrates: 14g | Protein: 22g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 43mg | Sodium: 153mg | Potassium: 500mg | Fiber: 1g | Sugar: 1g | Vitamin A: 46IU | Vitamin C: 15mg | Calcium: 43mg | Iron: 1mg
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.