Baked Salmon Meatballs with Creamy Avocado Sauce – A Nutritious and Flavorful Delight
Introduction
Looking for a healthy, protein-packed meal that’s bursting with flavor? These Baked Salmon Meatballs are the perfect choice! Paired with a creamy avocado sauce, they offer a delicious blend of omega-3s, fresh herbs, and wholesome ingredients. Whether served over rice, in a wrap, or as an appetizer, these meatballs are a game-changer for clean eating.
Origin and Cultural Significance
Inspired by Mediterranean and Scandinavian cuisine, these salmon meatballs take the classic meatball concept and transform it into a nutrient-dense, seafood-based dish. Salmon is widely celebrated for its heart-healthy benefits, making this recipe a staple for those seeking a balanced and delicious diet.
Ingredients
For the Salmon Meatballs:
- 1 lb fresh salmon, skin removed
- ½ cup breadcrumbs (or almond flour for gluten-free)
- 1 egg
- 2 cloves garlic, minced
- ¼ cup fresh parsley, chopped
- ½ tsp salt
- ½ tsp black pepper
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- ½ tsp smoked paprika
- ½ tsp dried oregano
For the Creamy Avocado Sauce:
- 1 ripe avocado
- ¼ cup Greek yogurt (or dairy-free alternative)
- 1 tbsp lemon juice
- 1 tbsp olive oil
- ½ tsp garlic powder
- ¼ tsp salt
- ¼ cup fresh cilantro or parsley
- 2 tbsp water (adjust for desired consistency)
Optional Additions
- Red pepper flakes for a spicy kick
- Grated Parmesan for extra richness
- Chopped spinach for added greens
- A pinch of cayenne for heat
Instructions
Making the Salmon Meatballs:
- Preheat Oven: Set to 375°F (190°C) and line a baking sheet with parchment paper.
- Prepare the Salmon: Chop the salmon into small pieces, then pulse in a food processor until finely minced.
- Mix Ingredients: In a bowl, combine salmon, breadcrumbs, egg, garlic, parsley, Dijon mustard, lemon juice, and seasonings. Mix until well combined.
- Form Meatballs: Shape into 1-inch balls and place on the baking sheet.
- Bake: Cook for 15–18 minutes, or until the meatballs are firm and lightly golden.
Making the Avocado Sauce:
- Blend Ingredients: In a blender or food processor, combine avocado, Greek yogurt, lemon juice, olive oil, garlic powder, salt, and herbs. Blend until smooth.
- Adjust Consistency: Add water, one tablespoon at a time, until the sauce reaches a creamy yet pourable consistency.
Serving Suggestions:
- Drizzle avocado sauce over meatballs or serve as a dip.
- Pair with quinoa, salad, or roasted veggies for a complete meal.
Nutritional Information (Per Serving, Approximate Values)
- Calories: ~280 kcal
- Protein: ~25g
- Carbohydrates: ~10g
- Fats: ~15g
- Omega-3 Fatty Acids: High
- Fiber: ~3g
- Calcium: ~6% DV
- Iron: ~10% DV
Tips for Success
- Use fresh salmon for the best texture and flavor.
- Don’t overprocess the salmon—keeping some texture makes better meatballs.
- For extra crispiness, broil the meatballs for the last 2 minutes.
- Make ahead and freeze for a quick meal option!
Conclusion
These Baked Salmon Meatballs are a flavorful, nutritious alternative to traditional meatballs. The creamy avocado sauce complements the savory, herby salmon bites, making this dish a go-to for healthy eating.
Recommendation
Serve with zucchini noodles, whole-grain pita, or a fresh grain bowl for a balanced meal. These meatballs also make a great high-protein snack or meal-prep option!
Embracing Healthful Indulgence
With heart-healthy fats, lean protein, and antioxidant-rich avocado, this dish is a guilt-free indulgence. Enjoy a restaurant-quality meal at home while fueling your body with clean, wholesome ingredients!