Clean eating–Fish fritters with a roasted red pepper malt vinegar dipping saucePosted: October 12, 2010
I love crab cakes. So when I saw this fish fritter recipe in Clean Eating Magazine, I knew I had to make them. These would be great as an appetizer or as a dinner as we had them paired with mixed greens salad and sweet potato fries.
1 med head broccoli cut into florets
3 jalapeno seeded and chopped
1/4 tsp sea salt divided
1 12 oz tilapia or cat fish fillet cut into thirds
1/2 cup ww flour
1 oz part-skim mozzarella cheese grated
6 egg whites
2 tbsp evoo divided
1/2 cup sliced roasted red peppers
1/4 cup malt vinegar
1 tbsp nonfat Greek yogurt
Prepare dipping sauce-Place all ingredients into a mini chopper and blend until smooth. Set aside until ready.
Prepare fritters-Place broccoli, jalapeno, and 1/4 tsp salt in a food processor, process until chunky. Add fish, flour and cheese and pulse 2 or 3 more times, until fish is broken up.
In a large bowl, add egg whites and remaining 1/8 tsp salt. Using an electric mixer on high speed, beat egg whites until they triple in volume and cling to the inside of the bowl when tilted. Add 1/4 cup fish mixture to egg whites and gently fold them in once or twice with a rubber spatula. Add remaining fish mixture, folding gently for 5 or 6 turns as to not deflate egg whites.
Heat 2 large skillets over high heat. Add 1 tbsp oil to each skillet and reduce heat to medium. Drop fish mixture into skillets in scant 1/4 cup increments, spacing fritters 1 inch apart and cooking in batches, if necessary. Cook for 3 to 4 minutes per side, turning once, until both sides are crisp and brown. Transfer cooked fritters to a plate and cover with a paper towel. Serve immediately with dipping sauce.
Nutrients per serving-3 fritters and tbsp sauce-
Cals-300 Fat-10 g, Carbs-22 g, Fiber-7 g, Sugars-2.5 g, Protein-31 g, Sodium-399 mg.