5 from 15 votes
Sicilian Cod Meatballs in Tomato Sauce
Sicilian Cod Meatballs in Tomato Sauce combine steamed cod with fresh herbs like basil and oregano, with panko breadcrumbs and egg whites to form tender fish balls coated lightly with flour. The meatballs are pan-fried until golden and finished simmering in a homemade tomato sauce, lending a rich yet gentle flavor. The lemon zest and juice brighten the dish, suitable for serving alone, with toasted bread, or tossed with pasta for a hearty meal.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
Calories:
158 kcal
Course:
Main Course
Cuisine:
Italian
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.
Cup of Yum
Notes
- Use gluten-free panko breadcrumbs or make your own to keep this recipe gluten-free.
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 158
% 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.