Polpette di Pesce

Polpette di Pesce are delightful Italian fish burgers that are both flavorful and healthy, perfect for a light meal. These tender patties are packed with fresh fish and aromatic herbs, served with a zesty lemon sauce.

Ingredients

• Fresh white fish (like cod or haddock) - 200 grams
• Cooked quinoa - 100 grams
• Egg - 1 large
• Garlic - 1 clove, minced
• Fresh parsley - 2 tablespoons, chopped
• Lemon zest - from 1 lemon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon for frying
• Whole wheat breadcrumbs - 50 grams
• Lemon juice - 1 tablespoon for sauce
• Greek yogurt - 50 grams for sauce
• Capers - 1 teaspoon, chopped for sauce

Steps

1. In a mixing bowl, combine the chopped fish, cooked quinoa, egg, minced garlic, parsley, lemon zest, salt, and black pepper.
2. Mix the ingredients well until they are evenly combined. If the mixture is too wet, add breadcrumbs gradually until it holds together.
3. Shape the mixture into patties, about 5 cm in diameter.
4. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown and cooked through.
5. While the patties are cooking, prepare the sauce by mixing Greek yogurt, lemon juice, and chopped capers in a small bowl.
6. Serve the Polpette di Pesce warm with the yogurt sauce drizzled on top or on the side.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 450 mg
• Cholesterol: 150 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in protein and fiber, aiding in muscle repair and digestion.

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