Difficulty: medium

Preparation: 1 hour

Cooking: 10-15 minutes (steam) + 20 minutes (oven)


Second dish / Appetizer

SUITABLE FOR: Mediterranean diet (prevention of oncological diseases)


  • 500 g fresh cod fillet
  • 1 onion
  • 1 egg
  • chopped fresh parsley or fresh dill to taste
  • sweet paprika to taste
  • black pepper to taste
  • 3-4 tablespoons wholemeal flour
  • 40 g EVO oil
  • wholemeal breadcrumbs to taste
  • Salt to taste


  • Energy value for 4 people: 519 kcal – Carbohydrates: 24,72 g – Proteins: 95,96 g – Lipids: 6,66 g – Total fiber: 3,36 g
  • Energy value 1 person: kcal 130 – Carbohydrates: 6,18 g – Proteins: 24 g – Lipids: 1,66 g – Total fiber: 0,84 g


Steam the cod, let it cool and then chop the pulp with the help of a fork. Place the fish in a bowl, add the chopped parsley, the chopped onions as thinly as possible, the egg, paprika and black pepper. Add salt and begin to mix everything, first with a fork, then with your hands.

Shape into meatballs. If the consistency is too soft, add a few tablespoons of flour. Roll the meatballs in breadcrumbs and arrange them in a baking dish, which you have lightly greased with the help of a kitchen brush.

Bake the meatballs at 180 degrees for about twenty minutes, turning them from time to time.

Serve them still hot, accompanied by a side of cooked seasonal vegetables or fresh salad.


Excellent idea for an alternative second course / aperitif to be consumed for both lunch and dinner. Ideal for all those who love fish, but also for those who do not consume it regularly.

The protagonist of this recipe is cod: a low-fat white fish, easily digestible and an ally of health as it provides Omega 3 (EPA and DHA) with anti-inflammatory action, mineral salts (phosphorus, potassium, iodine and iron) and vitamins of the group B (B12, B6 and niacin) with protective action as they keep homocysteine levels low, promoting methylation (and silencing) of any oncogenes.