I know getting protein on the table without spending a lot of time in the kitchen can feel challenging. That’s one of the many reasons I love fish—in addition to being a great protein source, it’s a nutrient dense ingredient that can be made pretty quickly and easily.
These Lemon Parsley Fish Kofta are great for the whole family and can make a fun finger food for kids.
Parsley is an herb you can find at almost any grocery store that provides loads of antioxidants in the form of flavonoids, carotenoids, and vitamin C. Two of its flavonoids, myricetin and apigenin, have anticancer activity and three of its carotenoids, lutein, beta carotene, and zeaxanthin, have powerful benefits for our vision.
These are great alongside grilled eggplant, grilled cauliflower, or any other of your favorite veggies to make a complete, well-rounded meal.
Wishing you health and happiness,
Mark Hyman, MD
- 10 ounces white fish fillet, boneless & skinless (such as haddock, cod, branzino)
- ½ medium yellow onion, finely grated (⅓ cup)
- 1 bunch parsley, finely chopped
- 5 tablespoons avocado oil, divided
- 1 lemon, zested (save and slice lemon into quarters for serving)
- 1 teaspoon sea salt, divided
- ½ teaspoon fresh ground black pepper
- 1 medium eggplant, sliced ¼-inch thick rounds
Additional serving suggestions:
- Roasted caulfilower
- Fresh greens with oil and vinegar
1. Finely dice the fish into small cubes.
2. Add the diced fish, onion, parsley, 2 tablespoons of avocado oil, lemon zest, ¾ teaspoon of salt, and pepper to a bowl. Stir to combine.
3. To form the kofta, wet your hands with water to avoid sticking. Form the diced fish mixture into 12 kofta, which is essentially an oblong meatball, more football-shaped than round.
4. Brush 2 tablespoons of avocado oil over the eggplant slices. Heat 2 cast iron skillets over medium-high heat (if you have a grill skillet, use that one for the eggplant). Grill or sear the eggplant slices for approximately 5 minutes per side until golden in color. If the eggplant slices become dry and stick to the pan, brush them with more oil. Once the eggplant is tender and cooked, remove from heat and sprinkle with the remaining ¼ teaspoon of salt.
5. Once the pans are hot, add 1 tablespoon of avocado oil to the fish pan and fry the kofta on all sides until golden, about 2 minutes per side. Serve the kofta alongside the grilled eggplant, lemon wedges, and any other veggies you prefer.
Nutritional analysis per serving Calories: 251, Total Fat: 18g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 631mg, Carbohydrates: 11g, Fiber: 5g, Sugars: 6g, Protein: 15g, Net Carbs: 5g