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!

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.

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.

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 ¾ 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!

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 (details below) for a great fish soup recipe also using cheaper white first fillets.

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.

My other half 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. 🙂

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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! Click to Tweet

Oven Baked Fish Puffs Recipe

These fish balls are great served with garlic mayonnaise and a green crispy side salad of crispy iceberg lettuce, cucumber, spring onions and tomatoes!

I’d also love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

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5 from 1 vote

Oven Baked Fish Puffs Recipe

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!

Prep Time15 minutes mins

Cook Time45 minutes mins

Total Time1 hour hr

Course: Dinner

Cuisine: International

Servings: 2 people

Calories: 356kcal

Author: Neil

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Equipment

• Saucepans
• Baking tray
• Chopping board
• Kitchen knives
• Kitchen scale
• Pyrex mixing glass bowl
• Measuring jug
• Measuring spoons
• Wooden spoon

Ingredients

• 300 g white fish
• 60 ml semi skimmed milk
• Salt and freshly ground pepper
• 2 tablespoon olive oil
• 25 g plain flour
• 1 egg , beaten
• 2 spring onions , finely chopped
• 1 tablespoon parsley freshly chopped

Metric - US Customary

Instructions

• Pre-heat the oven to 180C Fan and lightly grease a baking tray.
• 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.
• Remove the fish to a separate bowl to cool a little and break it into flakes with a fork.
• Gently heat the olive oil in the same pan, add the flour and stir for about a minute over a low heat.
• Gradually add the fish liquid, stirring all the time until you have a thick ball.
• Remove the pan from the heat and combine it with the egg mixture.
• Add the cooked, flaked fish to the egg mixture add the spring onions and parsley and combine together.
• Roll into 8 similar sized balls and place on the baking tray. The mixture will be sticky so flour your hands a little.
• Bake in the oven until golden brown for 15 - 20 minutes.

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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

Calories: 356kcal | Carbohydrates: 12.4g | Protein: 35.5g | Fat: 18.3g | Saturated Fat: 3.5g | Cholesterol: 155.6mg | Sodium: 571.4mg | Fiber: 0.8g | Sugar: 2g | Vitamin A: 500IU | Vitamin C: 7.4mg | Calcium: 110mg | Iron: 1.8mg