Finally, everyone ate these meatballs: they’re not made of meat, but I made them with cod!
No matter how hard you try, is fish never greeted with enthusiasm? Then you must try these cod meatballs in sauce – it’ll be a real hit! Cod is a lean fish rich in protein, essential for building and maintaining muscles and tissues.
It contains little saturated fat, making it a healthier choice compared to processed or fatty meats. Although cod isn’t as rich in omega-3 as other fish, it still provides a good amount of essential fatty acids beneficial for cardiovascular health. It’s a source of B vitamins (like B12 and B6) and minerals such as iodine, phosphorus, and selenium, which are important for various bodily functions.
Cod meatballs can be easily adapted to different diets and tastes. For example, they can be served with various side dishes, such as steamed vegetables or a seasonal salad. In conclusion, cod meatballs in tomato sauce offer a healthy and nutritious meal that’s balanced and full of flavor.
Ingredients:
- 1 lb (450g) cod
- 3/4 cup (200ml) whole milk
- 2 1/2 oz (70g) bread crumbs
- 2 tablespoons breadcrumbs
- 1 egg white
- A handful of flour
- 1 crushed garlic clove
- 1 small bunch of chopped parsley
- A drizzle of extra virgin olive oil
- A handful of torn basil leaves
- Salt to taste
For the sauce:
- 3 cups (750ml) tomato passata
- 1 parsley stalk
- 1 garlic clove
- A drizzle of extra virgin olive oil
- Salt and pepper to taste
How to meet Cod Meatballs in Tomato Sauce:
- First, place the bread crumbs in a bowl, cover with milk, and let soak for 20 minutes to soften.
- Remove the skin from the cod, chop it finely with a knife, place it in a bowl, add the crushed garlic clove, chopped parsley, and squeezed bread crumbs.
- Season with salt and pepper, add the egg white, and knead with your hands until you get a homogeneous mixture (if the mixture is still too wet, add some breadcrumbs).
- Slightly dampen your hands, take a walnut-sized portion of the mixture at a time, form meatballs, coat them in flour, place them on a plate, and set aside.
- Pour a drizzle of olive oil into a non-stick pan, heat it over high heat, add the meatballs, and brown them on both sides.
- In another pan, pour another drizzle of olive oil, add the garlic clove and parsley stalk, then add the tomato passata, salt, and pepper.
- Cover with a lid, cook for 10 minutes, remove the garlic clove and parsley, add the meatballs, replace the lid, and cook for 15 minutes.
Turn off the heat and garnish with torn basil leaves.
Enjoy your cod meatballs in tomato sauce!
