We’ve paired golden, crispy Middle Eastern-inspired fish koftas with a fresh and light herby salad and our favourite creamy yoghurt, and tahini sauce.
This Week
2 Dec - 8 Dec
Fish Koftas with Yoghurt, Tahini Sauce and Herby Salad
- Under 30 minutes
- 4
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Meal Prep Guide
Prepare the fish koftas (store in an airtight container in the fridge).
Ingredients
- 550g white fish fillets (we used gurnard)
- 1 cup breadcrumbs
- 2 eggs (whisked)
- ½ small red onion
- 1 lemon (zest)
- ¼ cup parsley (finely chopped)
- 2 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp chilli flakes
- Salt and pepper
Method
- Cut the fish fillets into large pieces and then add to a food processor and blend until just a bit chunkier than a mince consistency.
- Add the fish to a large mixing bowl with the breadcrumbs, eggs, red onion, lemon zest, parsley and spices; mix well to combine. Take a ¼ cup of the mixture and roll into a kofta shape. Repeat until all of the mixture has been used.
Prepare the herby salad without the dressing (store in an airtight container in the fridge).
Ingredients
- ½ cucumber (finely diced)
- 1 red capsicum (finely diced)
- ½ small red onion (finely diced)
- ¼ cup parsley (finely chopped)
- ¼ cup dill (finely chopped)
Method
- Add all of the ingredients to an airtight container.
Make the yoghurt tahini sauce (store in an airtight container in the fridge).
Ingredients
- ½ cup Greek yoghurt
- ¼ cup tahini
- 1 lemon (juice)
- 1 clove garlic (crushed)
- Salt
Method
- Add all of the ingredients to a small bowl and mix well to combine.
Tips
- Depending on the exact quantity of fish you get, you might need to add more or less breadcrumbs. You want the mixture to be able to press together easily in your hands when rolling into koftas, you don’t want them to feel like they might come apart when you cook them.
- We kept the cos, and herby salad separate to create compartments in the bowl but you can just add the baby cos to the herby salad and toss well.
Shortcuts
Vegetables
- Add some cherry tomatoes.
- Add some sliced avocado.
- Serve alongside some homemade potato or sweet potato fries.
Protein
- For a vegetarian option swap out the koftas for our Baked Falafels or our Honey and Thyme Halloumi.
- You can swap out the Fish Koftas for our Lamb Koftas.
Lamb koftas
Ingredients
- 500g lamb mince
- 1 small onion (grated)
- ⅓ cup parsley (finely chopped)
- 2 Tbsp pine nuts (toasted and roughly chopped)
- ¼ cup breadcrumbs
- 2 tsp ground cumin
- 2 tsp ground coriander
- ½ tsp cinnamon
- Salt and pepper
- Olive oil (for cooking)
Method
- To make the koftas, add all the ingredients to a mixing bowl and mix well to combine. We find it best to do this with our hands. Roll the koftas into ovals slightly bigger than your thumb, then pop them in the fridge until it’s time to cook them.
- Add olive oil to a large frying pan or griddle over high heat, add koftas and cook for 3-4 mins each side, or cook through to your liking and brown on all sides. Set aside to rest.
Other
- Serve alongside some flatbread or pita bread.
Ingredients
Fish koftas
- 550g white fish fillets (we used gurnard)
- 1 cup breadcrumbs
- 2 eggs (whisked)
- ½ small red onion
- 1 lemon (zest)
- ¼ cup parsley (finely chopped)
- 2 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp chilli flakes
- Salt and pepper
- Olive oil (for cooking)
Salad
- 120g baby cos, 1 bag (roughly torn)
- ½ cucumber (finely diced)
- 1 red capsicum (finely diced)
- ½ small red onion (finely diced)
- ¼ cup parsley (finely chopped)
- ¼ cup dill (finely chopped)
- ½ cup kalamata olives
- 90g feta (crumbled)
- 2 Tbsp red wine vinegar
- 2 Tbsp olive oil
Yoghurt tahini sauce
- ½ cup Greek yoghurt
- ¼ cup tahini
- 1 lemon (juice)
- 1 garlic clove (crushed)
- Salt
Method
- Cut the fish fillets into large pieces and then add to a food processor and blend until just a bit chunkier than mince consistency.
- Add the fish to a large mixing bowl with the breadcrumbs, eggs, red onion, lemon zest, parsley and spices; mix well to combine. Take a ¼ cup of the mixture and roll into a kofta shape. Repeat until all of the mixture has been used. Pop them in the fridge while you prepare everything else.
- To make the yoghurt tahini sauce add all the ingredients to a small bowl and mix well to combine; set aside.
- Add the capsicum, cucumber, red onion, parsley and dill to a bowl and pour over the red wine vinegar and olive oil; season with salt and pepper and toss well.
- Time to cook the koftas. Heat a large pan over medium-high heat and add a generous amount of olive oil. Cook the koftas for around 3 minutes on each side until golden brown and the fish has cooked through.
- Time to assemble the bowls, add some of the baby cos to each bowl then some of the herby salad, a handful of olives and nestle in the fish koftas. Top with a dollop of the yoghurt tahini sauce and some crumbled feta.
Variations
Vegetables
- Add some cherry tomatoes.
- Add some sliced avocado.
- Serve alongside some homemade potato or sweet potato fries.
Protein
- For a vegetarian option swap out the koftas for our Baked Falafels or our Honey and Thyme Halloumi.
- You can swap out the Fish Koftas for our Lamb Koftas.
Lamb koftas
Ingredients
- 500g lamb mince
- 1 small onion (grated)
- ⅓ cup parsley (finely chopped)
- 2 Tbsp pine nuts (toasted and roughly chopped)
- ¼ cup breadcrumbs
- 2 tsp ground cumin
- 2 tsp ground coriander
- ½ tsp cinnamon
- Salt and pepper
- Olive oil (for cooking)
Method
- To make the koftas, add all the ingredients to a mixing bowl and mix well to combine. We find it best to do this with our hands. Roll the koftas into ovals slightly bigger than your thumb, then pop them in the fridge until it’s time to cook them.
- Add olive oil to a large frying pan or griddle over high heat, add koftas and cook for 3-4 mins each side, or cook through to your liking and brown on all sides. Set aside to rest.
Other
- Serve alongside some flatbread or pita bread.
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