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Fish Kofta - 210kcal
Category Dinner Sides/Starters
Ingredients
- 500g white fish fillets ,skinless, cut in pieces
- 1 egg white
- 1/2 red onion , grated using a box grater
- 2 garlic cloves, crushed
- 1tsp cumin powder
- 1tsp coriander powder
- 1/4tsp cinnamon powder
- 1/4 tsp cardamom powder
- pinch salt
- 50g cornflour
- 2tbsp chopped parsley
- 60g feta
- 2tbsp extra virgin olive oil
- MINTED YOGURT
- 190g plain low fat yoghurt
- 15g mint leaves
- 2tsp lemon juice
- pinch salt
Instructions
- Place fish and egg white in a food processor. Blitz on high until smooth. (30 sec to 1 minute) A stick blender also works.
- Add onion, garlic, all the spices, salt, cornflour and parsley. Blitz on high until smooth (1 minute). Consistency should be like a paste.
- Remove the blade, then crumble the feta in. Aim for chunks. Mix delicately so the feta doesn't disintegrate.
- Using wet hands so the mixture doesn't stick, portion the mixture into 10 – 12 (70g each), and shape into a 10cm cylinder. Thread onto skewers then slightly flatten to 1.5cm.
- Heat olive oil over medium high heat in a large non-stick pan. Cook half the koftas for 2 minutes on each side until golden.
- Remove onto a warm plate and cook the remaining koftas.
- Serve with Minted Yoghurt, salad and rice adding the additional calories.
- MINTED YOGURT
- Blitz all ingredients in a tall jug just large enough to fit a stick blender. Keep refrigerated until required.
Calories
210Kcal
8.8%
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.