Oven-Baked Fish Balls

For a lighter, healthier alternative to a classic deep-fried crab cake, these fish ball’s skip the frying and instead are oven-baked with just a few ingredients! With nutrient-packed white fish and olive oil, these balls are perfect over a bed of zucchini noodles and tossed with the lemon sauce. This recipe is super easy to make and takes minimal time to create making it a great go-to recipe for those last minute meals.

By: Efrat Petel, HCTP Class of March 2012



  • 2lb white fish fillet such as sea bass
  • 2 medium onions, chopped
  • 2 cups fresh parsley, chopped
  • 1 tsp olive oil
  • 1 tsp sea salt

Optional lemon sauce:

  • 2 onions, sliced
  • 5 frozen artichokes, cut into chunks
  • 1 green chili pepper
  • 1 lemon, sliced and chopped
  • 1 glass white wine


Fish Balls

  1. Preheat oven to 450˚F
  2. Chop the fish fillet with a knife or pulse in a food processor. It should be well chopped into chunks.
  3. In a mixing bowl, combine all ingredients and let sit for half an hour.
  4. Roll the mixture into small balls.
  5. Bake in the oven for 10 minutes, turning over after 5 minutes, or place under the grill.

Lemon Sauce

  1. Combine ingredients and cook on the stove for 10 minutes. Add water if necessary.
  2. Place fish balls in sauce and serve. Season with freshly squeezed lemon juice.

Efrat Petel is a Israel-based real food chef and IIN Health Coach advising others on how to succeed in making nutritional changes that stick. She is the creator of “DAILY” – a place for real food based on the idea that change starts by developing daily habits, along with supportive tools and knowledge for daily food preparation at just the right nutritional level for each person’s unique lifestyle. This recipe and more delicious dishes can be found in her cookbook 100 American Favorite Dishes – the RealFood Version. Find more from Efrat at DailyRealFood.com and on Instagram @Efrat_Petel.

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