Fish Kefta with Mint Yogurt Sauce by @louloukitchen_

40 min

2 servings

🐟

300 g

Cod fillet

🌿

2 sprigs

Parsley

🌿

2 sprigs

Mint

🌾

1 tbsp

Flour

🥖

1 tbsp

Breadcrumbs

🧂

Salt

⚫

Black pepper

🧅

0.5

Red onion

🧅

1 sprig

Spring onion

🥚

1

Egg

🫙

1 tbsp

Turmeric

🫙

1 tbsp

Cumin

🫚

Ginger

🫒

Olive oil

🥣

2 tbsp

Skyr

🍋

Lime juice

🌾

Bulgur

🍅

Tomato paste

🧄

Dried garlic

  1. Cut
    • Cod fillet
    • Egg

    Cut the cod into pieces, then blend it in a food processor with the egg without reducing it too much to a purée.

  2. Chop
    • Cod fillet
    • Parsley
    • Flour

    Finely chop the red onion, mint, parsley and spring onion, mix them into the cod, add the flour, breadcrumbs and spices, then form balls with lightly oiled hands.

  3. Pan-fry
    • Olive oil

    Pan-fry the balls in a generous drizzle of olive oil, then drain them on paper towel.

  4. Bake

    Alternatively, bake the kefta for 20 minutes at 200°C.

  5. Blend
    • Mint
    • Salt
    • Skyr

    Blend the skyr with mint, lime juice and a pinch of salt to make the sauce.

  6. Spread

    Spread the sauce in the bottom of a serving dish, then place the fish kefta on top.

  7. Cook
    • Salt
    • Olive oil
    • Tomato paste

    Cook the bulgur and mix it with tomato paste, dried garlic, olive oil and salt.

Fish Kefta with Mint Yogurt Sauce by @louloukitchen_

40 min

2 servings

🐟

300 g

Cod fillet

🌿

2 sprigs

Parsley

🌿

2 sprigs

Mint

🌾

1 tbsp

Flour

🥖

1 tbsp

Breadcrumbs

🧂

Salt

⚫

Black pepper

🧅

0.5

Red onion

🧅

1 sprig

Spring onion

🥚

1

Egg

🫙

1 tbsp

Turmeric

🫙

1 tbsp

Cumin

🫚

Ginger

🫒

Olive oil

🥣

2 tbsp

Skyr

🍋

Lime juice

🌾

Bulgur

🍅

Tomato paste

🧄

Dried garlic

Preparation Steps

  1. Step 1/7

    Cut the cod into pieces, then blend it in a food processor with the egg without reducing it too much to a purée.

  2. Step 2/7

    Finely chop the red onion, mint, parsley and spring onion, mix them into the cod, add the flour, breadcrumbs and spices, then form balls with lightly oiled hands.

  3. Step 3/7

    Pan-fry the balls in a generous drizzle of olive oil, then drain them on paper towel.

  4. Step 4/7

    Alternatively, bake the kefta for 20 minutes at 200°C.

  5. Step 5/7

    Blend the skyr with mint, lime juice and a pinch of salt to make the sauce.

  6. Step 6/7

    Spread the sauce in the bottom of a serving dish, then place the fish kefta on top.

  7. Step 7/7

    Cook the bulgur and mix it with tomato paste, dried garlic, olive oil and salt.

Composition

Ingredients

Types

Fish, Herbs, Grains, Spices, Vegetables, Eggs, Oils, Dairy, Fruit

Ingredients

Cod fillet, Parsley, Mint, Flour, Breadcrumbs, Salt, Black pepper, Red onion, Spring onion, Egg, Turmeric, Cumin, Ginger, Olive oil, Skyr, Lime juice, Bulgur, Tomato paste, Dried garlic

Notes

Mint (for the kefta, a few leaves for the sauce), Flour (up to 2 tablespoons), Breadcrumbs (up to 2 tablespoons), Turmeric (with cumin), Cumin (with turmeric), Olive oil (for shaping and frying), Skyr (for the sauce), Lime juice (from one lime), Bulgur (served alongside), Tomato paste (for the bulgur), Dried garlic (for the bulgur)

Allergens

Fish, Gluten, Eggs, Milk

Dietetics

Dietary regimen

Pescatarian, Nut-Free, High-Protein, soy-free, Sugar-Free

Calories

390 kcal

Macro nutrients

Protein: 35g, Carbohydrates: 34g, Fat: 13g, Fiber: 4g, Sugars: 4g

Nutritional Information

Minerals

Sodium: 420mg, Potassium: 550mg, Calcium: 90mg, Iron: 2mg, Phosphorus: 320mg

Vitamins

Vitamin B12: 1.5µg, Vitamin D: 2µg, Vitamin C: 8mg, Vitamin A: 60µg

Preparation

Time Information

Preparation

20 minutes

Cooking

20 minutes

Overall

40 minutes

Difficulty

Level

Medium (2/4)

Steps

7 steps

Equipments

Utensils

to inform

Appliances

to inform

Type

Type

Type Of Dish

Main Course, Sauce

Occasions

Everyday Meal

Origin

Source

Platform

instagram

Original Creator

@louloukitchen_

Origin

Cuisine

Moroccan, North African

Geographic

to inform

Various

Aspect

Texture

Crispy, Tender, Creamy

Flavors

Fresh, Minty, Citrusy, Spiced, Savory

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

Raw fish mixture : up to 1 day (covered,below 4°C,use promptly as it's raw fish), Cooked kefta : 2-3 days (airtight container,refrigerated), Mint yogurt sauce : 2 days (airtight container,refrigerated,best consumed fresh as lime juice and herbs degrade), Cooked kefta (freezing) : up to 2 months (airtight container or freezer bag,freeze after cooling,thaw in fridge before reheating)