The worry of all mothers is to make children eat fish and vegetables. And rather than hearing them throwing tantrums, what do you do? They prepare their favorite foods which - let's face it - are not always so good (for example, sausage, fries and so on). I'll come to your aid with a brilliant idea: fish and vegetable patties, without eggs, without cheese and baked in the oven. We bet I'll make your mouth water?
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Identity Card of the Recipe
- 133 KCal Calories per serving
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Ingrediants
- 250 g of fresh salmon
- q.s. of salt
- About 50 g of breadcrumbs
- About 30 g of potato flakes
- 1 sprig of parsley
- 150 ml of milk
- 100 g of stale bread
- 200 g of carrots
- 250 g of cod
- 2 tablespoons of extra virgin olive oil
Materials Needed
- Chopping board
- Knife
- Pot for steaming
- Casserole
- Mixer
- Bowls of various sizes
- Baking tray for baking
- Scale weighs food
Preparation
- First clean the fish, removing the skin and bones.
Please note
In this case, we used salmon and cod. However, it is possible to prepare this recipe with any type of fish such as sole, sea bass, plaice, perch, etc.- Steam the fish for about ten minutes.
- Peel the carrots, cut them into slices and cook them in lightly salted water until soft (about 15 minutes). Drain the carrots and leave to cool.
- Meanwhile, cut the stale bread into pieces and heat the milk. Soak the pieces of bread in hot milk, so that they become soft.
- Remove the steamed fish. Combine the fish with the boiled carrots and the stale bread (possibly squeezed out of excess milk) in the glass of the blender. Season with a sprig of parsley and season with salt. Blend everything coarsely: you will get a soft and not very compact dough.
- Combine the potato flakes, a little at a time, until you get a dough that can be molded with your hands.
- From the mixture obtained, make 8-10 meatballs, kneading them with your hands.
- Roll each ball on the breadcrumbs.
- Arrange the fish balls on a non-stick baking dish and pour a drop of oil over each meatball (2 tablespoons in all).
- Bake the fish balls in the oven at 180 ° C for about 20 minutes, turning them from time to time to obtain an even browning.
Did you know that
Fish balls can also be cooked in the microwave: only 5 minutes at 850 W power will be enough, using the "micro-grill" function.- Serve the meatballs with mixed vegetables, baked potatoes or mashed potatoes.
Alice's comment - PersonalCooker
We bet that now your children will no longer wrinkle their noses at a plate of baked meatballs? Well, let's say that even the grown-ups will not disdain eh! I have thus shown you how simple it is to prepare excellent fish balls without resorting to the use of eggs and above all without frying them!Nutritional values and Health Comment on the recipe
Baked Fish Meatballs are a dish rich in proteins and carbohydrates, with a modest portion of basically unsaturated lipids. The energy supply is quite low and the lipid profile quite good. The fibers are present and the cholesterol as well, but in moderate quantities. This preparation is suitable for any diet.
The average portion of Baked Fish Balls is about 200-250g (260-330kcal).
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