Fish balls in tomato sauce

Soft fish balls simmered in a fragrant tomato sauce: a mild dish, rich in lean protein and popular with children. Served with pasta or rice for a complete dinner.

Preparation: 20 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 206 kcal · 33 g protein · 12 g carbohydrate · 3 g fat

Ingredients

• 500 g cod
• 1 egg
• 3 tbsp breadcrumbs
• 2 tins of chopped tomatoes
• 2 cloves of garlic
• parsley, salt, pepper

Method

1. Blend the fish with the egg, breadcrumbs and parsley.
2. Shape into balls.
3. Make a garlic tomato sauce.
4. Place the balls in the sauce and simmer for 15 minutes.

Nutritional benefits

Cod offers lean, very digestible protein that is favourable for cholesterol, in a fun form that children enjoy. The tomato sauce provides lycopene and flavour. A balanced, mild dish that is complete once served with a grain.

Variations and substitutions

• With salmon or a mix of fish.
• Gluten-free: use oat flake crumbs instead of breadcrumbs.
• With herbs: dill, coriander.
• A spicier sauce: chilli, olives.

Storage and making ahead

Keep for 2 days and can be frozen (raw or cooked). Reheat gently in the sauce.

💡 Good to know

Chill the fish balls for 15 minutes before cooking: they hold together better and do not fall apart in the sauce.

See also

Discover more high-protein recipes · cholesterol-friendly recipes · healthy & balanced recipes · kids’ recipes.

Foods in this recipe: cod · egg · breadcrumbs · tomatoes · garlic.

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