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.
Preheat the oven to 200 degrees Celsius (392 degrees Fahrenheit).
Heat olive oil over medium heat in a non-stick pan.
Add garlic, ginger, and chopped onion to the pan. Sauté until the onion becomes translucent, about 2-3 minutes.
Add the diced carrot and peas, cooking for another 3-4 minutes until slightly tender.
Stir in the ground cumin, coriander, turmeric, salt, and pepper, then add the fish fillets.
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.
Remove the pan from the heat and add the chopped cilantro and lemon juice. Allow the mixture to cool slightly.
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.
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.
Seal the edge with a brush of the beaten egg white to keep the samosas closed during baking.
Repeat with remaining dough and filling.
Place the samosas on a baking tray lined with parchment paper and lightly spray the tops with cooking oil.
Bake in preheated oven for 15-20 minutes or until golden and crispy, flipping halfway through the baking time for even browning.
Allow to cool slightly before serving to retain the crispiness.
Serving size | 1030.6 grams (1030.6g) |
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Amount per serving | % Daily Value* |
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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% |
Source of Calories