Sicilian Cod Meatballs in Tomato Sauce

Name: Sicilian Cod Meatballs in Tomato Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 serving
Ingredients: 400 g fresh cod fillets; 4 tablespoon panko breadcrumbs; 2 egg whites; handful of fresh basil and oregano leaves; 1 lemon; Sea salt and freshly ground black pepper; 3 tablespoon flour; extra virgin olive oil; 2 cups homemade tomato sauce

User Reviews

5.0

15 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
4
Calories
158 kcal
Course
Main Course
Cuisine
Italian

Sicilian Cod Meatballs in Tomato Sauce

Yvonne Simmons

Report

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!

Share:

I Made This!

Be the first!

Print

3 people printed this

Save this

Be the first!

Ingredients

Servings

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

Add to Shopping List

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.

Nutrition Information

Show Details

Calories 158kcal (8%) Carbohydrates 14g (5%) Protein 22g (44%) Fat 1g (2%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Cholesterol 43mg (14%) Sodium 153mg (6%) Potassium 500mg (14%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 46IU (1%) Vitamin C 15mg (17%) Calcium 43mg (4%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 158 kcal

% Daily Value*

Calories	158kcal	8%
Carbohydrates	14g	5%
Protein	22g	44%
Fat	1g	2%
Saturated Fat	1g	5%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	1g	5%
Cholesterol	43mg	14%
Sodium	153mg	6%
Potassium	500mg	11%
Fiber	1g	4%
Sugar	1g	2%
Vitamin A	46IU	1%
Vitamin C	15mg	17%
Calcium	43mg	4%
Iron	1mg	6%