0 from 15 votes
Sicilian Cod Meatballs in Tomato Sauce
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!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 158 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 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
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
- 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
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
% 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.