I prepared my egg-free fish cutlets with leftover cooked fish that were carefully deboned.
It’s a recycling recipe.
For the preparation of the egg-free fish cutlets you can use any type of fish fillets [cod, hake, plaice] whose cooked flesh binds easily, preferably boneless or carefully deboned after cooking [baked, grilled, boiled or stewed].
If you want to prepare your fish cutlets using raw fish fillets, follow the procedure described for the preparation of egg-free fish balls.
• I don’t add eggs [that’s why it’s important to use fish whose cooked flesh binds easily];
• I don’t add milk;
• breading made with wholemeal breadcrumbs.
Don’t forget to account for the breading when counting the total carbohydrates in your meal.
Once assembled, the fish cutlets should be handled as little as possible to avoid breaking.
Variants
You can add to the basic ingredients aromas and spices, vegetables, or greens.
Customizable basic recipe ideal for the preparation of:
• meatballs;
• burgers and mini-burgers.
Bake in the oven.
Light and tasty, perfect for adults and children.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2
- Cooking methods: Oven
- Cuisine: Italian
Ingredients
- fish (leftovers, cooked and deboned)
- to taste wholemeal breadcrumbs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice
- 1 drizzle extra virgin olive oil (raw)
- to taste chopped parsley
Tools
- 1 Fork
- 1 Cutting board
- 1 Food wrap sheet
- 1 Meat tenderizer
- 1 Spoon
- 1 Baking sheet 10×11 inches
- 1 Spatula for lasagna
Preparation
For the preparation of the egg-free fish cutlets you can use any type of fish fillets [cod, hake, plaice] whose cooked flesh binds easily, preferably boneless or carefully deboned after cooking [baked, grilled, boiled or stewed].
Break apart the cooked and carefully deboned fish fillets using a fork or, if you prefer a finer consistency, place them in a mixer and blend.
On a plate, pour:
• to taste wholemeal breadcrumbs;
• a pinch of salt;
• a pinch of pepper;
and mix.
Once assembled, the fish cutlets should be handled as little as possible to avoid breaking, and the smaller they are, the easier they are to manage.
Use a small cutting board as a base and place a sheet of transparent wrap on top, which will help you compact and handle the cutlets.
Use a meat tenderizer as an aid.Shape the fish cutlet by pressing it well, then:
• wet the top side with some lemon juice and spread it over the entire surface;
• sprinkle breadcrumbs on the surface and press it down with the back of a spoon;at this point, you need to flip the cutlet to bread the other side, using the cutting board and wrap or a spatula for lasagna:
• wet as before with lemon juice and spread it over the entire surface;
• sprinkle breadcrumbs on the surface and press it down with the back of a spoon.
Line a baking sheet with parchment paper.
Carefully transfer [using a cutting board and wrap as you would a lid to flip an omelet or with a lasagna spatula] the fish cutlets onto the baking sheet.
Briefly preheat the oven.
Bake at 350°F (180°C) in a fan oven for 20 minutes [10 minutes in the lower part of the oven and 10 minutes in the upper part] and until the desired level of browning.Plate up.
Drizzle with a bit of raw olive oil, add parsley, and grind pepper.Your egg-free fish cutlets are ready.
Enjoy your meal!
• egg-free fish balls prepared using raw fish fillets.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your diet plan.
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