Manti Balık

Manti Balık is a delightful Turkish seafood dish featuring tender fish dumplings served in a rich garlic and yogurt sauce. This high-protein meal is perfect for seafood lovers looking for a unique and satisfying dinner option.

Ingredients

• White fish fillets (such as cod or haddock) - 200 grams
• All-purpose flour - 150 grams
• Water - 75 ml
• Egg - 1 large
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Garlic - 2 cloves, minced
• Greek yogurt - 150 grams
• Olive oil - 2 tablespoons
• Paprika - 1 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. In a mixing bowl, combine flour, salt, and egg. Gradually add water while kneading until a smooth dough forms. Let it rest for 15 minutes.
2. Meanwhile, finely chop the fish and mix it with minced garlic, black pepper, and a pinch of salt in a separate bowl.
3. Roll the rested dough out on a floured surface to about 2 mm thickness. Cut into small squares (about 5x5 cm).
4. Place a small spoonful of the fish mixture in the center of each square, then fold the corners together to form dumplings, sealing them tightly.
5. Bring a large pot of salted water to a boil. Carefully drop the dumplings into the boiling water and cook for about 8-10 minutes, or until they float to the surface.
6. While the dumplings are cooking, prepare the sauce by mixing Greek yogurt with olive oil, paprika, and a pinch of salt in a bowl.
7. Once the dumplings are cooked, drain them and serve hot, drizzled with the yogurt sauce and garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 50 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in protein which supports muscle growth and repair.
• Contains omega-3 fatty acids that are beneficial for heart health.

Tags