High Protein Fish Samosa

Indulge in the perfect fusion of flavor and nutrition with this High Protein Fish Samosa recipe! These golden, crispy parcels are packed with tender flakes of white fish, aromatic spices like garam masala, turmeric, and ground cumin, and a burst of freshness from chopped coriander and sweet peas. Wrapped in delicate samosa pastry and fried to perfection, they’re a guilt-free way to elevate your snack game while boosting your protein intake. Ready in under an hour, these samosas make an irresistible appetizer or party favorite, served with chutney or your favorite dipping sauce. Perfect for those looking for a healthy twist on traditional samosas, this dish promises a satisfying crunch and a burst of savory goodness in every bite!

Nutriscore Rating: 55/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 12

Ingredients

• 400 grams White fish fillets (such as cod or tilapia), boneless and skinless
• 2 tablespoons Olive oil
• 1 whole Medium onion, finely chopped
• 2 whole Garlic cloves, minced
• 1 teaspoon Fresh ginger, grated
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 2 tablespoons Fresh coriander, chopped
• 100 grams Frozen peas, thawed
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 12 pieces Store-bought samosa wrappers or phyllo pastry sheets
• 1 whole Egg, beaten (for sealing)
• 1 liter Vegetable oil (for frying)

Directions

Step 1

Heat 1 tablespoon of olive oil in a pan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 2

Add minced garlic and grated ginger to the pan. Cook for an additional 2 minutes, stirring frequently.

Step 3

Add ground cumin, coriander, turmeric, and garam masala to the pan. Stir well to combine the spices with the onion mixture.

Step 4

Add the fish fillets to the pan. Cook, breaking up the fish into small pieces with a spatula, until the fish is cooked through and flakes easily, approximately 5 minutes.

Step 5

Incorporate thawed peas, fresh coriander, salt, and black pepper into the fish mixture. Stir well and cook for an additional 2 minutes.

Step 6

Remove the pan from heat and allow the fish mixture to cool slightly.

Step 7

If using phyllo pastry sheets, cut them into strips approximately 10 cm wide. If using samosa wrappers, they should already be the correct size.

Step 8

Place 1-2 tablespoons of the fish filling at one end of each wrapper or strip.

Step 9

Fold the corner of the wrapper over the filling to form a triangle. Continue folding in the triangle shape, ensuring the filling is fully enclosed.

Step 10

Brush the beaten egg along the edge of the wrapper to seal the samosa completely.

Step 11

Heat the vegetable oil in a deep frying pan or pot to 180°C (350°F).

Step 12

Carefully lower the prepared samosas into the hot oil, a few at a time, and fry until golden brown and crisp, about 3-4 minutes per side.

Step 13

Remove the samosas from the oil using a slotted spoon and drain on a paper towel-lined plate.

Step 14

Serve the samosas hot, with a side of your favorite chutney or dipping sauce.

Nutrition Facts

Serving size	1958.1 grams (1958.1g)

Amount per serving	% Daily Value*
Calories	9217

Total Fat 959.80g	1231%
Saturated Fat 136.50g	683%
Polyunsaturated Fat 2.70g
Cholesterol 385mg	128%
Sodium 2708mg	118%
Total Carbohydrate 152.80g	56%
Dietary Fiber 10.40g	37%
Total Sugars 11.10g
Protein 97.90g	196%

Vitamin D 840IU	4200%
Calcium 184mg	14%
Iron 12mg	67%
Potassium 1978mg	42%

*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: 89.6%

Protein: 4.1%

Carbs: 6.3%