Bonito fishballs in parsley sauce with potatoes
Total time1 h 5 min Preparation 15 min · Cooking 35 min · Chilling 15 min How this time is calculated
Preparation excluding the indicated waiting: 15 min · Cooking: 35 min · Chilling: 15 min.
Approximate total. Some tasks can overlap; check the steps before planning. Waiting does not require continuous work.
The 15-minute chill is included and can overlap with potato roasting.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 5 min Preparation 15 min · Cooking 35 min · Chilling 15 min How this time is calculated
Preparation excluding indicated waiting: 15 min · Cooking: 35 min · Chilling: 15 min. Approximate total; some tasks can overlap. Waiting does not require continuous work.
The 15-minute chill is included and can overlap with potato roasting.
Recipe characteristics
View full classification 21 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Main course
Lunch · Dinner
1 to 2 hours
Method
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Heat the oven to 210°C. Cut the potatoes into 2 cm cubes, toss with 20 g oil and some salt and roast for 30–35 minutes, turning halfway, until tender.
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Finely chop the bonito by hand and mix with the chopped sun-dried tomatoes, 6 g chopped garlic, egg, breadcrumbs, half the parsley, pepper and some salt. Refrigerate for 15 minutes. Shape into 3 cm balls and dust with 15 g flour.
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Place the fishballs on another lined tray, brush with 10 g oil and bake for 10 minutes while the potatoes finish cooking. This firms the outside; they finish cooking in the sauce.
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In a wide casserole, gently cook the remaining 6 g garlic in the other 20 g oil for a minute. Stir in the remaining 10 g flour for a minute, pour in the white wine and boil for 2 minutes. Gradually stir in the fish stock and simmer for 4 minutes.
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Add the fishballs and simmer gently for 6–8 minutes until the centre reaches 75°C. Add the remaining parsley and salt, then the potatoes, and swirl the pan to coat them with sauce. Serve in four plates.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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