Heart-Healthy Fish Pakora

Transform your favorite snack into a guilt-free indulgence with this Heart-Healthy Fish Pakora recipe, a baked twist on the classic Indian street food! Made with tender white fish fillets coated in a flavorful batter of chickpea and whole wheat flour, this dish is infused with aromatic spices like cumin, turmeric, and coriander for a punch of authentic taste. Instead of deep-frying, these pakoras are oven-baked to golden perfection, drizzled with just a spritz of heart-friendly olive oil for a crispy finish. Ready in under 35 minutes, this wholesome appetizer is low in fat but rich in protein and perfect for health-conscious food lovers. Serve with mint chutney or a tangy dipping sauce for a quick snack or a crowd-pleasing party dish that’s as nutritious as it is delicious!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Firm white fish fillets (such as cod or tilapia)
• 100 grams Chickpea flour (Besan)
• 50 grams Whole wheat flour
• 1 teaspoon Baking powder
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Red chili powder
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 1 teaspoon Salt
• 2 tablespoons Lemon juice
• 2 tablespoons Cilantro, chopped
• 150 milliliters Water
• 0 Olive oil or canola oil spray

Directions

Step 1

Rinse and pat dry the fish fillets with a paper towel. Cut them into bite-sized pieces and set aside.

Step 2

In a mixing bowl, combine chickpea flour, whole wheat flour, and baking powder. Add turmeric, cumin, coriander, black pepper, red chili powder, minced garlic, minced ginger, and salt. Mix well.

Step 3

Add the lemon juice and chopped cilantro to the dry ingredients. Gradually add water while whisking to form a thick batter. The batter should be smooth and coat the back of a spoon without being too runny.

Step 4

Add the fish pieces to the batter, ensuring each piece is well-coated.

Step 5

Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it. Arrange the battered fish pieces on the baking sheet, ensuring they are not touching.

Step 6

Lightly spray the top of the fish with olive oil or canola oil spray to help with crisping.

Step 7

Bake the pakoras in the preheated oven for 12-15 minutes, turning halfway through, until they are golden and cooked through.

Step 8

Remove from the oven and let them cool slightly before serving. Serve warm with a side of mint chutney or your favorite dipping sauce.

Nutrition Facts

Serving size	862.6 grams (862.6g)

Amount per serving	% Daily Value*
Calories	1026

Total Fat 14.80g	19%
Saturated Fat 2.20g	11%
Polyunsaturated Fat 0.00g
Cholesterol 250mg	83%
Sodium 3190mg	139%
Total Carbohydrate 107.00g	39%
Dietary Fiber 19.50g	70%
Total Sugars 12.20g
Protein 120.80g	242%

Vitamin D 1000IU	5000%
Calcium 185mg	14%
Iron 13mg	74%
Potassium 2782mg	59%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 12.8%

Protein: 46.3%

Carbs: 41.0%