These juicy baked fish patties are light, flavorful, and wonderfully tender inside. Roasted vegetables, ground oats, and fresh herbs turn simple white fish into golden patties that are high in protein and low in fat. They are a healthy dinner the whole family will enjoy, with a fresh salad or a light yogurt dip.
Ingredients
- 750 g (1.6 lb) white fish, ground
- 4 tbsp rolled oats
- 1-2 eggs
- 1 large carrot
- 1 onion
- 1/2 head garlic
- Small bunch of herbs
- Salt and pepper
- Olive oil
Instructions
- First: rinse the garlic, halve it, and wrap with the peeled onion and carrot in foil. Roast at 180 C (350 F) for 1 hour. Meanwhile grind the oats in a blender and chop the herbs.
- Pass the roasted vegetables through a grinder with the fish. Mix with the ground oats, eggs, herbs, salt, and pepper. Rest 30-40 minutes so the oats swell.
- Shape into patties, sear 1-2 minutes per side in olive oil, then transfer to a parchment-lined dish, cover with foil, and bake at 180 C (350 F) for 30-40 minutes.
Tips
Do not skip resting the mixture — the oats need time to swell and bind the patties. Keep the heat gentle when searing so the patties color without drying out. For more fish and seafood ideas, try the Fish in a Creamy Sauce and the Fish with Mushrooms in the Oven, or the Fish Cakes in Tomato Sauce. For guidance on choosing fish, see USDA.
Wet hands make shaping much easier and keep the mixture from sticking. A squeeze of lemon and fresh dill brightens the finished patties beautifully.
Nutrition: Per 100 g: 67 kcal, protein 11 g, fat 1 g, carbs 1 g.