fish is a good source and fast-absorbing form of protein. it’s low in saturated fat and filled with vitamins like vitamin b2, which aids the body in the metabolism of amino acids, fatty acids, and carbohydrates. it’s rich in calcium and phosphorus and a great source of minerals. whether you’re trying to lose weight, cut up or add muscle mass including more fish in your diet can help you achieve the body you want.
First published at www.transformationcookbook.com
Ingredients:
canola oil cooking spray
400g firm white fish fillets, fresh
200g uncooked prawns, peeled, deveined, heads/tails removed
2 garlic cloves, fresh, finely chopped
3/4 cup coriander leaves, fresh
4 spring onions, fresh, finely sliced
1 tbsp ginger, fresh, grated
1 tbsp curry powder, mild
1/2 tbsp dill leaves, fresh, chopped
1 egg, fresh, whole
1 fresh egg white
Dipping Sauce
2 tbsp soy sauce, salt-reduced, gluten-free
1 lemon, freshly squeezed
Step 1: First, make the dipping sauce. Combine all ingredients in a small bowl. Lightly whisk then refrigerate until ready to serve.
Step 2: In a large mixing bowl add fish fillets, prawns, garlic, coriander, onions, ginger, curry, and dill. Add the egg and egg white and mix well. Spoon the mixture into a food processor or blender and process until all ingredients are well combined. You may need to do this in 2 batches.
Step 3: Heat a non-stick frypan over medium-high heat and spray with oil. Spoon a small portion of the fish bite mixture into your hand and shape into a patty. Add the patty to the frypan and cook for 2 minutes on each side until cooked through. Transfer cooked patties to a plate, and repeat with the remaining mixture.
Step 4: When done, plate up fish bites, serve with steamed vegetables, or salad and dipping sauce. The coriander fish bites can be eaten hot or cold. They make for a great sandwich and/or wrap fillers.
Tip:
• Try not to overcrowd the pan. Place 4-5 patties at a time, at least 2cm apart. This will enable the heat to be distributed evenly so the patties will cook perfectly.
