Description
These baked salmon meatballs are a healthy, flavorful main course featuring tender salmon blended with herbs and spices, baked to perfection, and served with a creamy, zesty avocado sauce. This recipe is perfect for a nutritious dinner that balances protein and fresh ingredients with minimal fat.
Ingredients
Scale
The Meatballs:
- 1 pound skinless salmon cut into chunks
- ½ medium onion grated
- ¼ cup + 2 tablespoons whole wheat panko breadcrumbs
- 3 tablespoons minced cilantro
- 1 egg white
- 2 garlic cloves minced
- ¾ teaspoon salt
- ½ teaspoon ground pepper
- ½ teaspoon paprika
- ½ teaspoon ground oregano
The Sauce:
- ¾ California avocado skin & seed removed
- 3 tablespoons fat-free plain Greek yogurt
- 1 clove garlic minced
- ½ lime juiced
- 5 tablespoons water
- 2 tablespoons minced cilantro
- ¼ – ½ teaspoon chipotle chili powder
- ¼ teaspoon salt or to taste
- ¼ teaspoon ground pepper
Instructions
- Preheat and Prepare: Preheat the oven to 350 degrees F and coat a large baking sheet with cooking spray to prevent sticking.
- Process Salmon: Place the salmon chunks in the bowl of a food processor and pulse until finely chopped. Scrape down the sides as needed. Transfer the chopped salmon to a large mixing bowl.
- Mix Meatball Ingredients: Add the grated onion, whole wheat panko breadcrumbs, minced cilantro, egg white, minced garlic, salt, ground pepper, paprika, and oregano to the salmon. Stir everything together thoroughly to combine.
- Form Meatballs: Using a 2 tablespoon portion of the mixture, roll the salmon mixture between your palms to form meatballs. Arrange the meatballs evenly spaced on the prepared baking sheet.
- Bake Meatballs: Bake in the preheated oven until the meatballs are firm to the touch and cooked through, about 18 minutes.
- Make Avocado Sauce: In the bowl of a food processor or blender, combine avocado, fat-free plain Greek yogurt, minced garlic, lime juice, water, minced cilantro, chipotle chili powder, salt, and ground pepper. Blend until smooth and creamy.
- Serve: Plate the baked salmon meatballs and serve alongside or topped with the creamy avocado sauce for a delicious and nutritious meal.
Notes
- Use whole wheat panko breadcrumbs for added fiber and a healthier alternative to regular breadcrumbs.
- The egg white helps bind the meatballs without adding extra fat or cholesterol.
- Adjust the chipotle chili powder in the sauce to your preferred spice level, starting with ¼ teaspoon if unsure.
- You can substitute fresh cilantro with parsley if preferred or unavailable.
- Make sure to coat the baking sheet with cooking spray to prevent the meatballs from sticking during baking.
- These meatballs can also be prepared ahead of time and refrigerated before baking for convenience.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 35 mg
