A light main course for those looking to get back into shape in a most delicious way.
It only takes a few steps to give your taste buds the pleasure of an easily digestible fish that won’t weigh you down and is recommended for all low-calorie diets.
Cod, characterized by its white, meaty flesh, is a very lean fish that can be prepared in numerous ways. Fresh or frozen, it contains no more than 80 calories per 100-gram serving. It’s also an excellent source of protein and minerals, including potassium, phosphorus, sodium, iodine, magnesium, vitamin D, the B vitamins and Omega 3.
Meatballs are a unique and delicious alternative for enjoying a type of fish that’s so important to our diet.
- 600g cod hearts/fillets
- 5 tablespoons lemon juice
- 1 sprig of parsley
- 1 clove of garlic
- Extra-virgin olive oil to taste
- Salt to taste.
- Breadcrumbs to taste
Preheat conventional oven to 200 degrees and line a baking sheet with parchment paper.
Rinse the cod well, remove any remaining bones, and put it in the blender with a drizzle of oil, ¾ of the finely chopped parsley (you’ll use the remaining as a garnish), 3 tablespoons of lemon juice and half the minced garlic (add garlic according to your preference). Blend to combine ingredients, then season with salt.
Form patties and roll them in the breadcrumbs.
(For more flavor, you can first dip the meatballs in egg.)
Arrange the meatballs on the baking sheet and brush them with a sauce made from mixing 4-5 tablespoons oil with 1-2 tablespoons lemon juice.
Bake for 15 to 20 minutes until golden brown. Add more salt if necessary and garnish with parsley.
You can also use this recipe to salvage leftover fish (such as sea bream, sea bass or flounder) from a previous meal. Be sure to remove any bones before mixing to form your patties.