Sicilian Cod Meatballs in Tomato Sauce
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
158 kcal
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Course
Main Course
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Cuisine
Italian
Sicilian Cod Meatballs in Tomato Sauce
Description
Sicilian Cod Meatballs in Tomato Sauce feature steamed cod fillets mixed with panko breadcrumbs, fresh basil, oregano, and egg whites, seasoned with lemon zest and juice plus salt and pepper. The mixture is shaped into meatballs and coated lightly in flour, then pan-fried in extra virgin olive oil to develop a crisp golden crust. After browning, the meatballs simmer gently in homemade tomato sauce, allowing the flavors to meld while keeping the fish moist and tender.
The combination of fresh herbs and lemon gives the dish a fresh, aromatic quality balancing the tomato sauce's acidity. These meatballs can be served on their own, complemented by toasted bread, or tossed with pasta for a more substantial meal.
Adjust the panko amount as needed to achieve a cohesive texture, and use gluten-free breadcrumbs to accommodate dietary needs if required.
Ingredients
- 400 g cod fillet steamed, fresh
- 4 tablespoon panko breadcrumbs
- 2 egg lightly beaten, white
- basil finely chopped, fresh leaves, handful
- oregano finely chopped, fresh leaves, handful
- 1 lemon zest and juice
- salt sea salt; freshly ground black pepper
- black pepper sea salt; freshly ground black pepper
- 3 tablespoon flour rice, wholemeal or plain, for coating
- extra virgin olive oil
- 2 cups tomato sauce homemade
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
- Use gluten-free panko breadcrumbs or make your own to keep this recipe gluten-free.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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