How to prepare fish meatballs?

Fish balls are easy to make and add essential nutrients to your regular diet. In this space we share the step by step recipe.

Last update: 29 January, 2022

Including fish in the diet is essential. This food contains high biological value proteins and a good handful of essential micronutrients. What’s more, some varieties are a source of fatty acids of the omega 3 series, essential elements to control inflammation. So that you start consuming it more regularly, we teach you how to prepare fish meatballs.

These types of recipes allow the diet to be varied without affecting its quality; In addition, due to their flavor and versatility, they are ideal for children. This is not to mention that it is a way of offering them marine products without bones, which is usually the impediment to offering them fish. Do you dare to try them? Discover the step by step below.

Recipe to prepare fish meatballs

To prepare this recipe we suggest the use of white fish. This variety, as exposed by a study shared in the journal Nutrients, contributes to reducing cardiovascular risk in people with metabolic syndrome. In addition, it is an important source of fatty acids, proteins and essential micronutrients that benefit anyone.

Ingredients

  • 450 grams of clean white fish.
  • 150 grams of peeled prawns.
  • 1 clove garlic.
  • 5 or 6 sprigs of parsley.
  • 1 egg.
  • 2-3 tablespoons of rice or wheat flour (40 g)
  • Salt.
  • Ground pepper.
  • Wheat flour to coat.
  • Extra virgin olive oil.
  • 2 medium onions.
  • 2 cloves of garlic.
  • 120 milliliters of white wine.
  • 1 tablespoon of wheat flour (15 g).
  • 500 milliliters of fish broth.
  • 250 grams of peeled prawns.
  • 3 tablespoons of oil for frying (30 ml).
  • 50 milliliters of liquid cream.
Fish meatballs can be accompanied with salads, rice dishes, sauces, among other recipes.

Instructions for making fish dumplings

  • You have to start by making a smoked with the thorns and the heads, although also It is possible to buy fish broth. If you opt for this last alternative, the first step will be to chop the fish, removing all the bones.
  • The prawns are also cut into tiny pieces, cleaning the intestines. However, only 150 grams of them will be used at the moment.
  • In a bowl, mix the fish with the prawns, and add salt and pepper. Then, add the crushed garlic, the egg and the chopped parsley. Mix everything well and the rice flour is added to obtain a bound dough that allows balls to be formed. Once the meatballs are made, they are passed through wheat flour and fried in a pan with olive oil. They just need to be sealed, nothing more.
  • Once they are ready, they are reserved and the sauce is prepared.
  • For the latter, the onions and garlic cloves are chopped and sautéed in extra virgin olive oil.
  • When the vegetables have browned, add another tablespoon of flour and cook for a minute, stirring constantly. In this point, pour the white wine and turn up the heat so that the alcohol evaporates.
  • You have to add the broth and wait for it to boil. Then the cream is also added.
  • Finally, add the meatballs inside the sauce and cook for 4 or 5 more minutes.


benefits of fish

Fish consumption has a number of health benefits. In the first place, it should be noted that the proteins that it concentrates inside are necessary to prevent the development of chronic pathologies such as sarcopenia, which leads to the deterioration of lean mass, as evidenced by research published in the journal NutritionResearch.

On the other hand, it should be noted that it provides iodine, a determining mineral to ensure that the thyroid gland works correctly. Without it, thyroid hormone production declines, as reported in the journal PhysiologicalResearch.

Among other things, it is worth mentioning that the fish provides a good amount of nutrients in a context of low energy density. It can be safely included in a weight loss plan, which also helps prevent chronic conditions.

The consumption of white fish allows to obtain proteins of high biological value, in addition to iodine and other essential micronutrients.


Prepare fish meatballs at home in a simple way

The elaboration of fish meatballs is an interesting way of incorporating this food into the usual diet. They are easy to make and represent a significant source of essential nutrients. In addition, they are ideal to accompany other healthy foods.

Of course, it is convenient to include them in the framework of a balanced diet to maintain the goal of health care. In this way, not only diseases are prevented, but body weight and general well-being are taken care of.

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