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Minced fish with vegetables like meatballs

Fish and Vegetable Patties (Meatball-Style)

Not a broccoli fan? This dish just might change your mind! Here's my way of cooking fish with broccoli. Beyond the obvious perks — it's light and low in calories — it's also great for anyone observing a fast. The recipe pairs two foods that are genuinely good for you. For the fish, white fish works best, and the broccoli can be either fresh or frozen.

Urmida

Recipe author

Minced fish with vegetables like meatballs

Composition / ingredients

Servings:

Carrot

Onion

Salt

All-purpose flour

Ground black pepper

Dried herbs

Broccoli

200

Fish fillet

500

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 50 % 9 g

Fats 28 % 5 g

Carbohydrates 22 % 4 g

130 kcal

GI: 75 / 0 / 25

Cooking method

Step 1:

White fish (I used Nile perch), carrots, broccoli, and onion.
Step 2:

Break the broccoli into florets and rinse well under running water. Then boil the broccoli for about five minutes, until it softens.
Step 3:

Grind the prepared broccoli, fish fillet, carrot, and onion in a food processor (or blender), or run them through a meat grinder.
Step 4:

I made a sauce to go with the patties: diced onion and sliced garlic.
Step 5:

Sauté it all in vegetable oil, then stir in a tablespoon of sweet red paprika.
Step 6:

At the very end, add a splash of water and let the sauce simmer for a couple of minutes.
Step 7:

Shape the mixture into patties, roll each in flour, and fry in a hot skillet on both sides until a crisp crust forms. You can also shape the patties and steam or bake them instead — that way the finished dish comes out considerably lighter.
Step 8:

I added a couple of broccoli florets to the sauce.
Step 9:

I loved them — right up my alley. The one thing I'd add to the patties is an egg, but honestly they held together just fine without it. Thanks for the recipe!