Jewish · Authentic-ish Jewish
Gefilte Fish
125 kcal a serving, against 150 for the traditional version. That is 25 kcal off, or 17%, with 24.7g of protein. Serves 8. 1 hour 45 minutes.
What the traditional version is
A mixture of white fish (usually pike, carp and whitefish or whatever's on offer), minced with onion, eggs, matzo meal and a good hit of sugar for tenderness and sweetness. Formed into ovals and poached gently in a broth of water, onion, carrot, more sugar and sometimes a fish head for extra flavour. Served chilled with a little of the jelly and a slice of carrot on top, with fiery chrain on the side.
What changed, and what each change costs
Matzo meal out, replaced with double egg white
Matzo meal is the binder and brings a gentle chew, but it's just pressed flour. Dropping it and swapping in extra egg white holds the mix together while shaving off a lot of carbs and calories. You'll get a much lighter, springier dumpling. If you like a firmer ball, just poach a little less gently.
What it costs you. You lose the matzo meal's softness and the gentle soak. Instead, you get a springy, almost bouncy fish ball. Nobody's fooled, but it's not unpleasant.
All the sugar is gone
Sugar brings that classic sweetness, but if you want protein over nostalgia, it's got to go. There's enough flavour from the fish and onion that you're not totally robbed, but don't expect it to taste like your nan's.
What it costs you. It isn't properly gefilte if it doesn't have that gentle sugar hit. The second loss is, it pairs with horseradish like an argument pairs with a Friday night dinner. If you're a true traditionalist, this is where the tears begin.
Boosted white fish, cut out the pike if you have to, and upped the fish overall
Less binder means more fish, so I've just used a straight combo of cod and a cheap white fish. Get as much actual fish in there as you can afford. More fish means more protein and a less embarrassing dinner.
What it costs you. Costs a bit more if you're using better fish. Still, pike isn't easy to get in the UK, so it's probably cod and pollock. The taste is less muddy, which I count as a win.
No fish sauce, just salt
Fish sauce is a cheat for boosting savouriness but leaves odd notes if you're not careful. Sticking to salt makes it plain but less divisive.
What it costs you. Lose a bit of that underlying umami, but the extra fish makes up for it.
Classic carrot slice stays
No reason to lose the carrot on top. It wouldn't be gefilte without its little orange hat.
What it costs you. No loss, no gain. Aesthetics count for something.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 150 | 125 |
| Protein | 20.9g | 24.7g |
| Fat | 1.9g | 1.1g |
| Saturated fat | 0.5g | 0.2g |
| Carbohydrate | 11.2g | 2.6g |
| Protein per 100 kcal | 14g | 19.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs, fish.
The method is in the book
No sugar means no gentle sweetness, which is half the point of gefilte fish, really. The second you lose the classic poached texture when you ditch the matzo meal, so this is lighter, springier and frankly a bit bland unless you go heavy on the pepper and onion. If you're eating for memory rather than muscle, you'll notice the difference. But if you want something you can eat in quantity without a nap, here you are. It's not Passover at your gran's, but it's protein without remorse.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.