Oven Baked Fish Puffs

These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they’re really good fun for kids to make too!

These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they're really good fun for kids to make too!

If you’re looking for something quick, easy to make and tasty too, then you’ve came to the right place. These oven baked fish puffs are a great choice.

Whether it be for a fantastic quick healthy dinner or as a lunch option this recipe will suit both.

I used to deep fry these tasty morsels but one day I decided to see how they would come out oven baked.

And do you know what? They tasted better!

They didn’t just taste of being deep fried any more, they actually had a taste. Like eating a chunky white fish fillet. And far healthier.

These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they're really good fun for kids to make too!

And it’s growing kids that I thought of as I put this oven baked fish puffs recipe together.

Remember the fish story that I wrote about in the baked cod with caper mash recipe?

Well, when I was younger I was really only a fan of particular types of white fish fillet. I was fussy. Haddock or cod were all I would eat!

But with these fish puffs you can basically use any kind of white fish fillet to make them, and that includes the lesser well known ones like River Cobbler or Bassa. They’re lower cost and if you’ve fussy kids like I was then this recipe will help to get the kids to eat fish too.

These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they're really good fun for kids to make too!

We all know the importance of kids (and adults!) getting a good adequate portion of protein each day to help to build and maintain those healthy muscles and bones don’t we?

Well this recipe, per portion of 4 fish puffs, has nearly 3/4 of the daily recommended protein requirement. Especially essential for growing kids!

I also mentioned this is a fun recipe for kids to make. Well it is!

Once you’ve cooked the recipe and are at the stage of needing to roll the sticky mixture into balls, that’s the fun part. See how well kids can roll the mixture to actually resemble ball shapes. I bet they can do far better than my efforts!

These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they're really good fun for kids to make too!

I expect back when I was younger popular fish fillets like those I’ve mentioned above weren’t as expensive as they are now though.

The rising cost of them probably due to their popularity and their over-fishing.

People always complain about the cost of fish here, but they’re often referring to those more popular fish fillets and not to lesser well known ones, which are cheaper and a perfect substitution in a recipe like this!

Check out my free Simple Soups eCookbook, which you can get by subscribing for a great fish soup recipe also using cheaper white first fillets.

5 from 1 vote
These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they're really good fun for kids to make too!
Print
Oven Baked Fish Puffs
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hrs
 

These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they're really good fun for kids to make too!

Course: Dinner
Servings: 2 people
Calories: 356 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 300 g white fish
  • 60 ml semi skimmed milk
  • Salt and freshly ground pepper
  • 2 tbsp olive oil
  • 25 g plain flour
  • 1 egg , beaten
  • 2 spring onions , finely chopped
  • 1 tbsp parsley freshly chopped
Instructions
  1. Pre-heat the oven to 180C Fan and lightly grease a baking tray.
  2. Put the fish, milk, salt and pepper in a small saucepan / poacher. Bring to the boil and simmer for 5 – 10 minutes (depending on the thickness of the fish) until fish is cooked. Drain, but keep the liquid.
  3. Remove the fish to a separate bowl to cool a little and break it into flakes with a fork.
  4. Gently heat the olive oil in the same pan, add the flour and stir for about a minute over a low heat.
  5. Gradually add the fish liquid, stirring all the time until you have a thick ball.
  6. Remove the pan from the heat and combine it with the egg mixture.
  7. Add the cooked, flaked fish to the egg mixture add the spring onions and parsley and combine together.
  8. Roll into 8 similar sized balls and place on the baking tray. The mixture will be sticky so flour your hands a little.
  9. Bake in the oven until golden brown for 15 - 20 minutes.
Recipe Notes

Great served with garlic mayonnaise and a green crispy side salad of crispy iceberg lettuce, cucumber, spring onions and tomatoes.

For extra hungry mealtimes serve with 75g basmati rice.

Nutrition Facts
Oven Baked Fish Puffs
Amount Per Serving
Calories 356 Calories from Fat 165
% Daily Value*
Total Fat 18.3g 28%
Saturated Fat 3.5g 18%
Cholesterol 155.6mg 52%
Sodium 571.4mg 24%
Total Carbohydrates 12.4g 4%
Dietary Fiber 0.8g 3%
Sugars 2g
Protein 35.5g 71%
Vitamin A 10%
Vitamin C 9%
Calcium 11%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they're really good fun for kids to make too!

You’ll often find those lesser well known fish in the reduced section of your local supermarket.

That’s where you tend to find me hanging about early on a Sunday morning.

I time my shopping precisely when I know they’re re-stacking the shelves with new produce and putting the day old stuff out in the reduced aisle. I’m ready and armed with my trolley to grab lots of freezable bargains to create new recipes with and to make into our favourite recipes too.

Lady Lynne is nowhere to be seen at this point……..

It’s not that she doesn’t agree with our saving of money here (read the 80/20 rule for money).

No, It’s the way I patrol and defend the reduced aisle with my trolley grabbing those bargains before anyone else does………

Anyway, enough said about that. 🙂

Join me on Thursday for a new fantastic easy to make healthy “grab and go” breakfast, raisin oat breakfast muffins. Read how they saved my life!!

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These oven baked fish puffs make for a delicious quick healthy budget meal. Easy to make and healthier than fried they're really good fun for kids to make too!

Comments

  1. 😄Hahaha….I also love shopping and browsing around the bargin tables and then my kids will sigh,roll their eyes and say we’ll see you in an hour mum.
    Your recipe for the Oven Baked Fish Puffs is really great. Although I am vegetarian, both my sons and husband are not. So this is a meal that they will enjoy very much. It makes a perfect lunch idea. I cannot wait to try it.🙂 Definitely saving.

    • neil@neilshealthymeals.com says:

      Can you imagine us both around the bargain tables in a supermarket Ashika?

      Ha ha! We’d be each grabbing for the best bargains! 😉

      Thanks so much for your comment. I think this is a dish that both your sons and your husband would love. 😀

  2. Like a fish meatball! Haw fun, haha, I love it!

    • neil@neilshealthymeals.com says:

      That is exactly what these fish puffs are like Rebecca. You are spot on!

      I wish I’d thought of that description when I was writing up the recipe. 🙂

  3. I haven’t tried fish prepared this way but it seems delightful! Great recipe, Neil!
    Agness of Run Agness Run recently posted…10 Healthy Party Snack Ideas & Tips 🍪🍹🍌🍏My Profile

    • neil@neilshealthymeals.com says:

      Thanks Agness! 🙂

      Yes, it is a different way to prepare fish, but it really worked out well. And tastes great too!

  4. Hahaha! I totally understand your plan of patrolling the reduced aisle at the local grocery store. I do the same thing! And Laura wants nothing to do with it…mainly because she always tells me that we have too much in the freezer already. So I’ve just started doing the shopping alone instead! 🙂

    These fish puffs sound quite tasty, Neil! And so much healthier than the standard fried fish sticks that are so common in the freezer section. I love (love!) white fish, too, so I’m thinking I should make these sometime soon. Robbie is proving to be a bit of a picky eater, so there’s no telling what he’ll think about these…but I know Dad will polish off whatever he doesn’t eat! Thanks for sharing!!
    David @ Spiced recently posted…BBQ Pulled Pork Potato SkinsMy Profile

    • neil@neilshealthymeals.com says:

      Ha ha, we can’t get anything else in our freezer either David! For exactly the same reason, we have too much in our freezer!

      If you can get Robbie to eat these tasty fish puffs then I’ll know I’ve done my job and I’m helping to make sure kids get a good healthy doze of protein to build strong bones. And I’m sure they’ll help keep your bones strong too!

      Always a pleasure to share my recipes David, thanks for taking the time to comment. 😀

  5. These fish puffs look so good!

  6. I’ve never had a fish puff, This is completely new to me. Thanks for the introduction!

    • neil@neilshealthymeals.com says:

      Hi Jeff, you’re very welcome!

      I think Rebecca had the best description below in that they’re kind of like fishy meat balls! 🙂

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