Merlangius (Whiting) Balls Kofta

Here's a recipe for Merlangius (Whiting) Balls Kofta:

 INGREDIENTS:

•  500g whiting (merlangius) fillets, skinless and boneless
•  1 small onion, finely chopped
•  2 garlic cloves, minced
•  1 small bunch fresh parsley, chopped
•  1 small bunch fresh cilantro, chopped
•  1 teaspoon ground cumin
•  1 teaspoon ground coriander
•  1/2 teaspoon ground paprika
•  1/2 teaspoon ground black pepper
•  1 teaspoon salt
•  1 egg
•  1/2 cup breadcrumbs
•  2 tablespoons olive oil (for frying)

 INSTRUCTIONS:

1. Prepare the Fish Mixture:

   - Place the whiting fillets in a food processor and pulse until finely minced.

   - Transfer the minced fish to a large mixing bowl.

2. Add Aromatics and Spices:

   - Add the finely chopped onion, minced garlic, chopped parsley, and cilantro to the bowl with the minced fish.

   - Add the ground cumin, ground coriander, ground paprika, ground black pepper, and salt.

   - Mix well to combine all the ingredients evenly.

3. Bind the Mixture:

   - Add the egg and breadcrumbs to the fish mixture.

   - Mix thoroughly until the mixture is cohesive and can be shaped into balls.

4. Form the Kofta Balls:

   - Wet your hands with a bit of water to prevent sticking.

   - Take small portions of the mixture and shape them into balls, about the size of a golf ball.

   - Place the formed balls on a plate or tray.

5. Cook the Kofta:

   - Heat the olive oil in a large skillet over medium heat.

   - Add the kofta balls to the skillet, cooking in batches if necessary to avoid overcrowding.

   - Fry the kofta balls for about 4-5 minutes per side, or until golden brown and cooked through.

   - Remove the cooked kofta balls from the skillet and drain on paper towels.

6. Serve:

   - Serve the Merlangius Balls hot with your choice of dipping sauce, such as tahini sauce, yogurt sauce, or a squeeze of fresh lemon juice.

   - Garnish with additional chopped parsley or cilantro if desired.

 Nutritional Information (per serving, based on 4 servings):

- Calories: 250-300 kcal

- Protein: 25g

- Carbohydrates: 10g

- Fat: 12g

- Fiber: 1g

- Vitamin A: 15% DV

- Vitamin C: 10% DV

- Calcium: 5% DV

- Iron: 10% DV

Health Benefits of Merlusa Fish

Merlusa Fish: A Nutritional Powerhouse for Overall Well-being

Merlusa fish, also known as hake or whiting, is a popular seafood choice, not only for its mild flavor and versatility in cooking but also for its impressive array of health benefits. Let's delve into the remarkable advantages of incorporating merlusa fish into your diet:

1. Strengthening Bones

Merlusa fish is a rich source of phosphorus, a mineral that plays a crucial role in maintaining bone health and density. Phosphorus helps prevent osteoporosis, a condition characterized by weak and brittle bones, which is particularly prevalent among older adults.

2. Boosting Immune System Function

Merlusa fish is an excellent source of vitamin B3, also known as niacin, which is essential for a robust immune system. Niacin supports the production of white blood cells, the body's defense against infections and diseases.

3. Enhancing Cellular Health

Merlusa fish is packed with protein, a building block of our cells. Protein is crucial for various cellular functions, including growth, repair, and maintenance. Consuming adequate protein ensures that your cells have the necessary resources to function optimally.

4. Combating Inflammation

Merlusa fish contains vitamin B6, which has anti-inflammatory properties. Vitamin B6 can help alleviate symptoms of inflammatory conditions like arthritis and asthma. Studies suggest that vitamin B6 may reduce joint pain and the frequency of asthma attacks.

Merlusa fish, with its rich nutrient profile, offers a wealth of health benefits that support overall well-being. From strengthening bones and boosting immunity to enhancing cellular health and combating inflammation, incorporating merlusa fish into your diet can make a significant contribution to your long-term health.