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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!
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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!
Course Dinner
Cuisine International
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 2 people
Calories 356kcal
Author Neil

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

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.

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