Fish Kofta

Fish Kofta is a flavorful and moist seafood dish that combines fish fillets with aromatic spices, shaped into tender patties and lightly pan-fried. Served with a refreshing tahini sauce, this dish brings a taste of the sea to your table in a deliciously unique way.

Ingredients

• White fish fillets (cod or tilapia) - 250 grams
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1 large
• Bread crumbs - 1/4 cup
• Olive oil - 2 tablespoons, for frying
• Tahini - 2 tablespoons
• Lemon juice - 1 tablespoon
• Water - 1 tablespoon
• Salt - to taste, for the tahini sauce

Steps

1. In a food processor, combine the white fish fillets, parsley, cilantro, onion, garlic, cumin, coriander, paprika, salt, and pepper. Pulse until the mixture is well blended but still has some texture.
2. Transfer the fish mixture to a bowl and add the egg and bread crumbs. Mix well until combined.
3. Wet your hands slightly and form the mixture into small oval-shaped patties (koftas). You should have about 8 koftas.
4. Heat olive oil in a non-stick skillet over medium heat. Once hot, add the koftas in batches, cooking for about 3-4 minutes on each side until golden brown and cooked through.
5. While the koftas are cooking, prepare the tahini sauce by whisking together tahini, lemon juice, water, and salt in a small bowl until smooth and creamy.
6. Serve the fish koftas warm with the tahini sauce drizzled on top or on the side, along with a fresh salad or pita bread.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 20 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.35 L

Health Benefits

• Rich in high-quality protein from fish, supporting muscle health.
• Contains healthy fats from olive oil and tahini, beneficial for heart health.

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