Looking for a delicious and healthy dish that will wow your taste buds? Look no further than our Fish Koftas recipe! Made with fresh, boneless white fish and a flavorful blend of spices and herbs, these crispy koftas are bursting with flavor and nutrition.
From the finely chopped onion and garlic to the aromatic ginger and cumin, each ingredient in this recipe has been carefully selected to create the perfect balance of flavors. The addition of fresh cilantro and mint leaves adds a burst of freshness that perfectly complements the savory spices.
These koftas are incredibly versatile and can be served as an appetizer, snack, or even as part of a main course. They are easy to make and can be fried up in just a few minutes, making them the perfect go-to recipe for any occasion.
But it’s not just their flavor that makes our Fish Koftas so amazing – they’re also incredibly healthy! With high protein content and low calories, these koftas are the perfect option for those looking to maintain a healthy and balanced diet. Plus, they’re packed with essential vitamins and minerals like vitamin D, calcium, and iron.
So why wait? Try our Fish Koftas recipe today and discover the perfect balance of flavor and nutrition!
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β’500g/1 lb white fish fillets ,skinless, cut in pieces
β’1 egg white (add leftover yolk to scrambled eggs!)
β’1/2 red onion , grated using a box grater (keeps koftas soft!)
β’2 garlic , finely minced
β’1 tsp cumin powder
β’1 tsp coriander powder
β’1/4 tsp cinnamon powder
β’1/4 tsp cardamom powder
β’1 tsp cooking salt (kosher salt)
β’1/2 cup rice flour (sub cornflour/cornstarch)
β’2 tbsp chopped parsley
β’70g/ 2.5 oz danish feta
β’2 tbsp extra virgin olive oil
MINTED YOGURT:
β’3/4 cup plain yogurt , unsweetened
β’1/2 cup (tightly packed) mint leaves
β’2 tsp lemon juice
β’1/4 tsp cooking / kosher salt
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Fish & egg blitz β Place fish and egg white in a food processor. Blitz on high until smooth. (30 sec to 1 minute) A stick blender also works but it will take a bit longer.
Kofta mixture β Add onion, garlic, all the spices, salt, rice flour and parsley. Blitz on high until smooth (1 minute). Consistency should be like a paste.
Feta β Remove the blade, then crumble the feta in. Aim for chunks. Mix delicately (so the feta doesn’t disintegrate).
Form koftas β Use wet hands so the mixture doesn’t stick. Portion the mixture into 10 β 12 (70g / 1/3 cup each), and shape into a 10cm / 4″ cylinder. Thread onto skewers then slightly flatten to 1.75cm / 2/3″ thick.
Cook β Heat olive oil over medium high heat in a large non-stick pan. Cook half the koftas for 2 minutes on each side until golden, or until the internal temperature reaches 50Β°C/122Β°F.
Rest β Remove onto a plate and cook the remaining koftas. (Internal temperature of cooked koftas will rise to 55Β°C/131Β°F).
Serve with Minted Yogurt and Jewelled rice pilaf for a stunning platter of food!
MINTED YOGURT:
Blitz all ingredients in a tall jug just large enough to fit a stick blender. Keep refrigerated until required.
β Notes:
1- You can use any white fish for this recipe, but make sure it is fresh and boneless.
2- Adjust the amount of green chilies and red chili powder according to your taste.
3- You can also add other spices or herbs to the fish mixture, such as curry leaves, fennel seeds, or parsley.
4- If the mixture is too wet, add more gram flour to thicken it.
5- You can also bake the koftas in the oven instead of frying them, if you prefer a healthier option.
β Nutrition information:
Serving size: 4 koftas
Calories: 250
Total fat: 12g
Saturated fat: 1.5g
Cholesterol: 60mg
Sodium: 250mg
Total carbohydrates: 15g
Dietary fiber: 2g
Sugars: 2g
Protein: 20g
Vitamin D: 10% DV
Calcium: 4% DV
Iron: 10% DV
Fish koftas are a nutritious and tasty dish that can be enjoyed by everyone. They are high in protein, low in calories, and packed with essential vitamins and minerals. Serve them with a side of salad or rice for a complete and satisfying meal.
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