Description
These baked salmon meatballs are tender, flavorful, and paired perfectly with a creamy avocado sauce that adds a refreshing, zesty touch. This healthy recipe uses whole wheat panko breadcrumbs and a blend of spices to enhance the salmon’s natural flavor, making it a delicious and nutritious main course option for a family dinner or meal prep.
Ingredients
Scale
The Meatballs:
- 1 pound skinless salmon cut into chunks
- ½ medium onion grated
- ¼ cup + 2 tablespoons whole wheat panko breadcrumbs
- 3 tablespoons minced cilantro
- 1 egg white
- 2 garlic cloves minced
- ¾ teaspoon salt
- ½ teaspoon ground pepper
- ½ teaspoon paprika
- ½ teaspoon ground oregano
The Sauce:
- ¾ California avocado skin & seed removed
- 3 tablespoons fat-free plain Greek yogurt
- 1 clove garlic minced
- ½ lime juiced
- 5 tablespoons water
- 2 tablespoons minced cilantro
- ¼ – ½ teaspoon chipotle chili powder
- ¼ teaspoon salt or to taste
- ¼ teaspoon ground pepper
Instructions
- Preheat and prepare: Preheat the oven to 350 degrees F. Coat a large baking sheet with cooking spray to prevent meatballs from sticking.
- Process the salmon: Place the salmon chunks in a food processor. Pulse them until finely chopped, scraping down the sides as needed. Transfer the chopped salmon to a large mixing bowl.
- Mix meatball ingredients: Add grated onion, whole wheat panko breadcrumbs, minced cilantro, egg white, minced garlic, salt, pepper, paprika, and oregano to the salmon. Stir thoroughly to combine into a uniform mixture.
- Form meatballs: Using about 2 tablespoons of the mixture at a time, roll the salmon mixture between your palms to form meatballs. Place them evenly spaced on the prepared baking sheet.
- Bake the meatballs: Bake in the preheated oven for 18 minutes or until the meatballs are firm to the touch and cooked through.
- Prepare the avocado sauce: In a food processor or blender, combine the avocado, fat-free Greek yogurt, minced garlic, lime juice, water, minced cilantro, chipotle chili powder, salt, and pepper. Blend until smooth and creamy.
- Serve: Plate the baked salmon meatballs and drizzle or serve them alongside the creamy avocado sauce for dipping.
Notes
- Use whole wheat panko breadcrumbs for added fiber and texture, but regular panko can be substituted if needed.
- Adjust chipotle chili powder in the sauce to your preferred level of spiciness.
- Egg white helps bind the meatballs together without adding extra fat.
- For a gluten-free version, substitute the whole wheat panko with gluten-free breadcrumbs.
- The sauce can be made ahead and stored in the fridge for up to 24 hours, but fresh is best.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 5 g
- Protein: 28 g
- Cholesterol: 55 mg
