This recipe is actually more Italian-American than authentically Italian; the addition of spinach and cheeses to the cod base gives the balls flavor and few calories. Serve these on top of spaghetti.
11/4 pounds cod fillet
1 large egg
2 tablespoons whole milk
1 cup seasoned Italian breadcrumbs, divided
1/4 cup grated whole milk mozzarella
3 tablespoons freshly grated Parmesan
3 tablespoons chopped fresh parsley
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1/2 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
Salt and freshly ground black pepper to taste
Vegetable oil spray
For dipping:
1 cup Herbed Tomato Sauce or purchased marinara sauce, heated
1. Rinse cod, pat dry with paper towels, and cut into 1-inch pieces. Place cod cubes on a sheet of plastic wrap, and freeze for 20 to 30 minutes, or until firm but not frozen solid.
2. Preheat the oven to 425°F. Line a rimmed baking sheet with heavy-duty aluminum foil, and spray the foil with vegetable oil spray.
3. Whisk egg and milk in a mixing bowl, add 1/2 cup breadcrumbs, mozzarella cheese, Parmesan, parsley, and oregano, and mix well. Chop cod in a food processor using on-and-off pulsing. Add cod and spinach, season to taste with salt and pepper, and mix well again.
4. Make mixture into 11/2-inch balls, roll balls in remaining breadcrumbs, and arrange cod balls on the prepared pan. Spray tops of cod balls with vegetable oil spray.
5. Bake cod balls for 12 to 15 minutes, or until cooked through. Remove the pan from the oven, and serve immediately, accompanied by a bowl of Herbed Tomato Sauce for dipping.
Note: The cod mixture can be prepared up to 1 day in advance and refrigerated, tightly covered. Also, the cod balls can be baked up to 2 days in advance and refrigerated, tightly covered. Reheat them in a 350°F oven, uncovered, for 10 to 12 minutes, or until hot.