Nutrition Facts for Heart-healthy fish samosa

Heart-Healthy Fish Samosa

Light, wholesome, and packed with flavor, these Heart-Healthy Fish Samosas are a guilt-free twist on the classic Indian snack. Featuring flaky white fish like cod or tilapia, sautéed with aromatic spices, vibrant veggies, and a splash of zesty lemon, this recipe offers a nutritious punch with every bite. Encased in crisp whole wheat pastry and baked to golden perfection, these samosas are low in fat and high in fiber, making them perfect for those seeking delicious, health-conscious appetizers. The simple preparation and oven-baked technique eliminate the need for deep frying, while their irresistible crunch and bold flavors make them a hit at any gathering. Serve with a side of tangy yogurt dip or a squeeze of fresh lemon for a complete, heart-friendly treat that’s as satisfying as it is nourishing.

Nutriscore Rating: 76/100
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Prep Time:30 mins
Cook Time:30 mins
Total Time:60 mins
Servings: 16

Ingredients

  • 8 sheets Whole wheat pastry sheets
  • 300 grams Firm white fish fillets (e.g., cod or tilapia), skin removed
  • 1 tablespoon Olive oil
  • 2 cloves Garlic, minced
  • 1 teaspoon Ginger, grated
  • 1 medium Red onion, finely chopped
  • 100 grams Green peas, frozen or fresh
  • 1 small Carrot, diced
  • 1 teaspoon Ground cumin
  • 1 teaspoon Ground coriander
  • 0.5 teaspoon Turmeric powder
  • 0.5 teaspoon Salt
  • 0.25 teaspoon Black pepper
  • 2 tablespoons Cilantro, chopped
  • 0.5 Lemon, juice of
  • 1 large Egg white, beaten (for sealing)
  • 1 as needed Spray cooking oil

Directions

Step 1

Preheat the oven to 200 degrees Celsius (392 degrees Fahrenheit).

Step 2

Heat olive oil over medium heat in a non-stick pan.

Step 3

Add garlic, ginger, and chopped onion to the pan. Sauté until the onion becomes translucent, about 2-3 minutes.

Step 4

Add the diced carrot and peas, cooking for another 3-4 minutes until slightly tender.

Step 5

Stir in the ground cumin, coriander, turmeric, salt, and pepper, then add the fish fillets.

Step 6

Cook fish for about 5 minutes, breaking it into flakes with a spoon as it cooks, until it is cooked through and mixed evenly with the spices.

Step 7

Remove the pan from the heat and add the chopped cilantro and lemon juice. Allow the mixture to cool slightly.

Step 8

Cut each whole wheat pastry sheet into two long strips. Lay the strips flat and place about 1-2 tablespoons of the fish mixture at one end of each strip.

Step 9

Fold the corner of the strip over the filling to form a triangle. Continue folding the strip stripe over itself, maintaining the triangle shape to enclose the filling.

Step 10

Seal the edge with a brush of the beaten egg white to keep the samosas closed during baking.

Step 11

Repeat with remaining dough and filling.

Step 12

Place the samosas on a baking tray lined with parchment paper and lightly spray the tops with cooking oil.

Step 13

Bake in preheated oven for 15-20 minutes or until golden and crispy, flipping halfway through the baking time for even browning.

Step 14

Allow to cool slightly before serving to retain the crispiness.

Nutrition Facts

Serving size 1030.6 grams (1030.6g)
Amount per serving % Daily Value*
Calories 1794
Total Fat 59.50g 76%
Saturated Fat 11.10g 55%
Polyunsaturated Fat 1.30g
Cholesterol 150mg 50%
Sodium 3053mg 133%
Total Carbohydrate 195.50g 71%
Dietary Fiber 33.60g 120%
Total Sugars 20.80g
Protein 103.90g 208%
Vitamin D 600IU 3000%
Calcium 256mg 20%
Iron 14mg 78%
Potassium 2220mg 47%
*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: 30.9%
Protein: 24.0%
Carbs: 45.1%