south-african

Cape Style Fish Frikkadels with Mustard Yogurt and Cabbage Salad

This pan-fried dish pairs firm white fish fillet, minced with plain yogurt, mustard and cabbage, finely shredded. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

easy

Balanced High protein Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

62 g Protein

34 g Carbohydrates

28 g Fat

6 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

220g firm white fish fillet (hake or kingklip), minced 220 kcal
50g egg 72 kcal
25g breadcrumbs 99 kcal
10g fresh parsley, chopped 4 kcal
14g olive oil 124 kcal
90g plain yogurt 55 kcal
12g mustard 8 kcal
180g cabbage, finely shredded 45 kcal
12g white vinegar 2 kcal
1g black pepper 3 kcal
2g salt 0 kcal

Cooking instructions

firm white fish fillet (hake or kingklip)eggbreadcrumbsfresh parsleyblack peppersalt
In a bowl, combine the fish, egg, breadcrumbs, chopped parsley, half the salt, and black pepper. Mix until it holds together.
Shape into 6 small patties. Chill 10 minutes if the mix feels soft.
olive oil
Heat the olive oil in a nonstick pan over medium heat. Fry patties until golden and cooked through, 3-4 minutes per side.
plain yogurtmustardsalt
Mix yogurt and mustard with a pinch of salt to make a quick sauce.
plain yogurtmustardcabbagewhite vinegarsalt
Toss cabbage with vinegar and the remaining salt. Serve frikkadels with mustard yogurt and cabbage salad.