Crispy oven-baked fish balls

A healthier version of a traditional treat

  • place SERVES 9-10
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Replacing matzah meal with fibre-rich oats, protein-packed ground almonds, and omega-3-rich ground flaxseed helps reduce blood sugar spikes. Sesame seeds in the coating add calcium and crunch but omit them if someone’s allergic to sesame.

Recipe adapted from To Life! Healthy Jewish Food


  • If the fish is not minced cut the fillets into 2.5 cm chunks and put in the processor in two batches, half-filling the bowl each time. Process for 10-20 seconds until finely chopped then turn into a mixing bowl.
  • Put the onion into the food processor with the eggs, seasonings, oil, oats, ground almonds and flaxseed. Process to a smooth purée, then add to the fish and mix thoroughly using a large fork. The mixture can now be refrigerated, covered, for up to 12 hours.
  • For the coating: tear the bread into pieces then process to fine crumbs in a food processor. Mix with the sesame seeds then spread on a non-stick baking tray and place in a cold oven. Set the oven to 220°C and leave to brown as the oven heats up (8-10 minutes) shaking the tray halfway through. Transfer the coating to a shallow dish.
  • To form and coat the fish balls: add the oil to a large baking tray. Form the fish mix into patties about 7 cm long, 3 cm wide and 2 cm thick, or cocktail balls the size of a large marble. (If the mixture is too soft, add an extra 1-2 tablespoons of oats or oat bran.) Pop the fish balls onto the tray and turn to coat both sides with oil, then drop them into the coating mixture and shake gently until well coated on all sides. Arrange on the baking tray.
  • Bake at 220°C for 15-20 minutes until a rich golden brown on the underside, then turn them over and cook for a further 10-15 minutes until richly browned on both sides.
Makes 40 - 50 cocktail sized fish balls

1 medium onion, peeled and roughly diced

2 large eggs

450g skinless haddock or hake fillet, minced

450g skinless cod fillet, minced

2 tsp sea salt

1 rounded tsp erythritol or sugar

10 grinds black pepper

1 tbsp olive oil

1 tbsp ground almonds

1 tbsp ground golden flax seeds

3 tbsp porridge oats

1-2 tbsp oat bran or matzah meal, if needed

For the crunchy coating

2 heaped tbsp sesame seeds

2-3 slices brown bread or matzah meal

3 tbsp olive oil

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