Lemon Parsley Fish Kofta

Ingredients

  • 10 ounces white fish fillet, boneless & skinless (such as haddock, cod, branzino)
  • ½ medium yellow onion, finely grated (⅓ cup)
  • 1 bunch parsley, finely chopped
  • 5 tablespoons avocado oil, divided
  • 1 lemon, zested (save and slice lemon into quarters for serving)
  • 1 teaspoon sea salt, divided
  • ½ teaspoon fresh ground black pepper
  • 1 medium eggplant, sliced ¼-inch thick rounds

Additional serving suggestions:

  • Roasted caulfilower
  • Fresh greens with oil and vinegar

Method

Step 1 Lemon Parsley Fish Kofta Healthy Recipe

Step 1

Finely dice the fish into small cubes.

Step 2 Lemon Parsley Fish Kofta Healthy Recipe

Step 2

Add the diced fish, onion, parsley, 2 tablespoons of avocado oil, lemon zest, ¾ teaspoon of salt, and pepper to a bowl. Stir to combine.

Step 3 Lemon Parsley Fish Kofta Healthy Recipe

Step 3

To form the kofta, wet your hands with water to avoid sticking. Form the diced fish mixture into 12 kofta, which is essentially an oblong meatball, more football-shaped than round.

Step 4 Lemon Parsley Fish Kofta Healthy Recipe

Step 4

Brush 2 tablespoons of avocado oil over the eggplant slices. Heat 2 cast iron skillets over medium-high heat (if you have a grill skillet, use that one for the eggplant). Grill or sear the eggplant slices for approximately 5 minutes per side until golden in color. If the eggplant slices become dry and stick to the pan, brush them with more oil. Once the eggplant is tender and cooked, remove from heat and sprinkle with the remaining ¼ teaspoon of salt.

Step 5 Lemon Parsley Fish Kofta Healthy Recipe

Step 5

Once the pans are hot, add 1 tablespoon of avocado oil to the fish pan and fry the kofta on all sides until golden, about 2 minutes per side. Serve the kofta alongside the grilled eggplant, lemon wedges, and any other veggies you prefer.

Nutritional Information

Nutritional analysis per serving Calories: 251, Total Fat: 18g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 631mg, Carbohydrates: 11g, Fiber: 5g, Sugars: 6g, Protein: 15g, Net Carbs: 5g

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