Fish Kievs
Coated in crispy breadcrumbs and stuffed with a tasty garlic and herb filling, these kievs are a fishy twist on a classic dish. They’re also slimming and Weight Watchers friendly!
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NutritionPer Serving
- Calories268
- Carbs11g
- Protein38g
- Fat7.5g
- Saturates1.9g
- Sugars0.9g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
You might be familiar with Chicken Kievs, a classic dish that’s traditionally stuffed with garlic butter. The crispy coating is usually deep-fried and full of calories. Not here! Our recipe is just as tasty as the classic recipe but we’ve used fish to change things up a bit. Oh, and butter is nowhere to be found!
We’ve used reduced fat spread and oven baked the fish to keep this recipe as light as possible. When you’re choosing your cod loins for this recipe, remember it’s the thicker the better! The thicker your cod, the easier it is to stuff with the tasty filling.
If you’re looking to eat less meat in your week, these Fish Kievs are the perfect choice. We love them plated up with home-made chips and peas. Classic!
What diets are these Fish Kievs suitable for?
Fish Kievs can be enjoyed on gluten free diets, as long as you substitute the wholemeal bread for a suitable alternative.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
How Weight Watchers friendly is this Fish Kievs recipe?
- You need to count 5 Points per portion of this Fish Kievs recipe if you’re on WW Green.
- You need to count 2 Points per portion of this Fish Kievs recipe if you’re on WW Blue.
- You need to count 2 Points per portion of this Fish Kievs recipe if you’re on WW Purple.
Do you need any special ingredients to make Fish Kievs?
A food processor or mini chopper would come in really handy for this recipe. You’ll want to blitz the breadcrumbs as finely as possible.
If you don’t have a food processor or a mini chopper, we’d recommend using a grater.
A fish slice is also really handy for lifting and turning food while it cooks.
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This set from Amazon will come in handy for other recipes too!
How many calories are in these Fish Kievs?
There are 268 calories per portion in these Fish Kievs, which means they fall into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
These Fish Kievs are perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
To make the garlic and parsley filling: place the reduced fat spread, garlic, parsley, lemon zest and salt and pepper in a small bowl and mix together.
Step 2
Scrape into a small ball in the bowl, cover with cling film and place in the fridge to chill for 15 minutes.
Step 3
Preheat the oven to 170ºC.
Step 4
Line a baking tray with non-stick baking paper.
Step 5
Using a small sharp knife, cut a slit into one side of each cod loin to make a pocket. Take care not to cut through the top, bottom or ends of the cod loins.
Step 6
Divide the garlic and herb filling into 4 and gently push into each pocket. Use a cocktail stick to seal each pocket.
Step 7
To make the breadcrumbs; place the bread in a food processor or mini chopper and blitz to make fine breadcrumbs.
Step 8
Place the breadcrumbs on a plate and spread out. Place the beaten egg on another plate.
Step 9
Dip a cod loin in the egg and coat all over. Then dip in the breadcrumbs and coat all over. Repeat with the remaining cod loins and place on the lined baking tray.
Step 10
Place into the preheated oven for 25 – 30 minutes or until the fish is white, opaque, flaking in the middle and piping hot throughout.
Step 11
Using a fish slice, carefully transfer to your serving plates, remove the cocktail sticks and serve with your chosen accompaniments.
What could I serve with these Fish Kievs?
These Fish Kievs work really well when served alongside any of the following accompaniments:
How do you know when Fish Kievs are cooked?
You should cook these Fish Kievs until the cod lions are white, opaque, flaking in the middle and piping hot throughout. The breadcrumb coating will be golden brown. This will take around 25–30 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Fish Kievs in the fridge?
Once you’ve served this recipe, you’ll ideally need to eat it within 4 hours.
You can store any leftovers of these Fish Kievs in the fridge to be reheated the next day. Make sure that you allow them to cool before putting them in a container with a lid and chilling in the refrigerator.
Can I freeze Fish Kievs?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Fish Kievs?
From chilled: Reheat in a moderate oven for about 25 minutes until the breadcrumbs are crispy and the fish is piping hot. They are NOT suitable for reheating in the microwave as the breadcrumbs will go soggy.
From frozen: Allow to defrost thoroughly in the fridge before reheating as above.
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Fish Kievs
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Prep Time
25 MINS
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Cook Time
30 MINS
- KCals 268
- Carbs 11G
Instructions
- To make the garlic and herb filling: place the reduced fat spread, garlic, parsley, lemon zest and salt and pepper in a small bowl and mix together.
- Scrape into a small ball in the bowl, cover with cling film and place in the fridge to chill for 15 minutes.
- Pre-heat the oven to 170 ºC.
- Line a baking tray with non-stick baking paper.
- Using a small sharp knife, cut a slit into one side of each cod loin to make a pocket. Take care not to cut through the top, bottom or ends of the cod loins.
- Divide the garlic and herb filling into 4 and gently push into each pocket. Use a cocktail stick to seal each pocket.
- To make the breadcrumbs: place the bread in a food processor or mini chopper and blitz to make fine breadcrumbs.
- Place the breadcrumbs on a plate and spread out. Place the beaten egg on another plate.
- Dip a cod loin in the egg and coat all over. Then dip in the breadcrumbs and coat all over. Repeat with the remaining cod loins and place on the lined baking tray.
- Place into the preheated oven for 25-30 minutes or until the fish is white, opaque, flaking in the middle and piping hot throughout.
- Using a fish slice, carefully transfer to your serving plates, remove the cocktail sticks and serve with your chosen accompaniments.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
Recipe notes
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