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    Home » Recipes » Dinner » Fish

    Oven Baked Fish Puffs

    Published: May 30, 2017 · Updated: Dec 14, 2020 by Neil 12 Comments

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    Oven baked fish puffs on a plate with a salad. Pin title text overlay at top.
    A plate of oven baked fish puffs with a side salad and garlic mayonnaise.

    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!

    Birds eye view of a dinner plate with oven baked fish puffs and salad on. Fish knife and fork to the side. At the top tomatoes and a ramekin of mayonnaise.

    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 served with a salad on a dinner plate. Two tomatoes and a ramekin and a bowl as decoration in the background.

    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.

    Two dinner plates with oven baked fish puffs and salad on. One in front of the other.

    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. 🙂

    Birds eye view of two plates of oven baked fish puffs with salad served on with fish knives and forks. A ramekin of mayonnaise in between.

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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! 🙂

    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 Recipe Save Recipe Saved Recipe!
    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 mins
    Cook Time45 mins
    Total Time1 hr
    Course: Dinner
    Cuisine: International
    Servings: 2 people
    Calories: 356kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    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.
    Prevent your screen from going dark

    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
    Nutrition Facts
    Oven Baked Fish Puffs
    Amount Per Serving
    Calories 356 Calories from Fat 165
    % Daily Value*
    Fat 18.3g28%
    Saturated Fat 3.5g22%
    Cholesterol 155.6mg52%
    Sodium 571.4mg25%
    Carbohydrates 12.4g4%
    Fiber 0.8g3%
    Sugar 2g2%
    Protein 35.5g71%
    Vitamin A 500IU10%
    Vitamin C 7.4mg9%
    Calcium 110mg11%
    Iron 1.8mg10%
    * Percent Daily Values are based on a 2000 calorie diet.

    Related

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    Reader Interactions

    Comments

    1. Ashika | Gardening Foodie

      May 30, 2017 at 9:13 am

      5 stars
      ?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.

      Reply
      • neil@neilshealthymeals.com

        May 30, 2017 at 8:20 pm

        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. 😀

        Reply
    2. Rebecca @ Strength and Sunshine

      May 30, 2017 at 11:38 am

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

      Reply
      • neil@neilshealthymeals.com

        May 30, 2017 at 8:22 pm

        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. 🙂

        Reply
    3. Agness of Run Agness Run

      May 30, 2017 at 12:00 pm

      I haven't tried fish prepared this way but it seems delightful! Great recipe, Neil!

      Reply
      • neil@neilshealthymeals.com

        May 30, 2017 at 9:18 pm

        Thanks Agness! 🙂

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

        Reply
    4. David @ Spiced

      May 30, 2017 at 1:09 pm

      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!!

      Reply
      • neil@neilshealthymeals.com

        May 30, 2017 at 9:27 pm

        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. 😀

        Reply
    5. Pamela (BrooklynFarmGirl)

      May 30, 2017 at 4:54 pm

      These fish puffs look so good!

      Reply
      • neil@neilshealthymeals.com

        May 30, 2017 at 9:22 pm

        Thanks Pamela. They do taste amazing. 😀

        Reply
    6. Jeff

      June 02, 2017 at 12:55 pm

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

      Reply
      • neil@neilshealthymeals.com

        June 03, 2017 at 6:19 am

        Hi Jeff, you're very welcome!

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

        Reply

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