Including fish in your diet is essential. This food contains high biological value proteins and a good handful of essential micronutrients. Moreover, some varieties are a source of omega 3 fatty acids, essential elements to control inflammation. To start consuming it more regularly, we teach you how to make fish balls.
These types of recipes allow you to vary your diet without affecting its quality; Furthermore, due to their flavor and versatility, they are ideal for children. This is not to mention the fact that it is a way of offering them boneless marine products, which is usually the impediment to offering them fish. Do you dare to try them? Check out the step-by-step below.
Recipe for making fish balls
To prepare this recipe we suggest using white fish. This variety, as exhibited by a study shared in the journal Nutrients, helps reduce cardiovascular risk in people with metabolic syndrome. Additionally, it is an important source of essential fatty acids, proteins, and micronutrients that benefit anyone.
ingredients
- 450 grams of cleaned white fish.
- 150 grams of peeled prawns.
- 3 cloves of garlic.
- 5 or 6 sprigs of parsley.
- 1 egg.
- 2-3 tablespoons of rice or wheat flour (40 g)
- Salt.
- Ground pepper.
- Wheat flour for the coating.
- Extra virgin olive oil.
- 2 medium onions.
- 120 milliliters of white wine.
- 1 tablespoon of wheat flour (15 g).
- 500 milliliters of fish broth.
- 250 grams of peeled prawns.
- 3 tablespoons of frying oil (30 ml).
- 50 milliliters of liquid cream.
Instructions for making fish balls
- You have to start by making a Smoke with thorns and heads, though also there is the possibility to buy fish stock. If you choose the latter alternative, the first step will be to chop the fish, eliminating all the bones.
- Shrimps are also cut into small pieces, cleaning the intestines. However, only 150 grams will be used at the moment.
- In a bowl mix the fish with the prawns, salt and pepper. Immediately after, add the crushed garlic, the egg and the chopped parsley. Mix everything well and rice flour is added to obtain a bonded dough which allows the formation of balls. Once the meatballs are made, they are dipped in wheat flour and fried in a pan with olive oil. It is only necessary that they are sealed, nothing more.
- Once ready, they are set aside and the sauce is prepared.
- For the latter, chop the onions and garlic cloves and fry them in extra virgin olive oil.
- When the vegetables are browned, add another spoonful of flour and cook for a minute, stirring constantly. At this point, the white wine is poured in and the fire is raised so that the alcohol evaporates.
- You have to add the broth and wait for it to boil. Then the cream is also incorporated.
- Finally, add the meatballs to the sauce and cook for another 4 or 5 minutes.
benefits of fish
Eating fish has a number of health benefits. First, it should be noted that proteins are concentrated inside they are necessary to prevent the development of chronic pathologies such as sarcopenia, leading to deterioration of lean body mass, as evidenced by a research published in the journal Nutrition research.
On the other hand, it should be noted that it provides iodine, a crucial mineral to ensure the proper functioning of the thyroid gland. Without it, the production of thyroid hormones decreases, according to reported in magazine Physiological research.
Among other things, it is worth mentioning that fish It provides a good amount of nutrients in a context of low energy density. It can easily be included in a weight loss plan, that too promotes prevention of chronic conditions.
Make fish balls at home the easy way
Making fish balls is an interesting way to incorporate this food into your regular diet. They are easy to prepare and are a significant source of essential nutrients. In addition, they are ideal to accompany other healthy foods.
Obviously, It is convenient to include them as part of a balanced diet to keep the goal of taking care of health. This not only prevents disease, but also takes care of body weight and general well-being.
The post How to make fish balls? first appeared on research-school