Main course€
Homemade Baked Fish Croquettes
Quick and healthy fish croquettes with potatoes, made from canned fish or cooked hake. A great solution for a nutritious meal that will win over kids too.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
4
Recipe
Potatoes, russet, without skin, raw
500 gFish, cod, Atlantic, canned, solids and liquid
320 gEggs, Grade A, Large, egg whole
1 pieceParsley, fresh
1 bunchGarlic, raw
2 cloveLemon peel, raw
1 tspBread, crumbs, dry, grated, plain
50 gSalt, table, iodized
1 pinchOil, olive, extra virgin
2 tbspPer servingTotal
Calories:324.3 kcal1297.2 kcal
Protein:24.6 g98.5 g
Carbohydrates:32.5 g129.9 g
Fiber:19.6 g78.5 g
Water:177.6 ml710.2 ml
Fat:10.1 g40.3 g
Micronutrients
Sugar:1.6 g6.5 g
Saturated fat:1.9 g7.4 g
Cholesterol:90.5 mg362 mg
Sodium:326.5 mg1305.9 mg
Potassium:1076.4 mg4305.4 mg
Calcium:71.2 mg284.7 mg
Iron:2.2 mg8.8 mg
Magnesium:76.1 mg304.2 mg
Zinc:1.4 mg5.5 mg
Phosphorus:329.2 mg1316.6 mg
Vitamin C:26.5 mg105.9 mg
Vitamin A:62.8 µg251.3 µg
Vitamin D:1.2 µg4.8 µg
Vitamin B12:1 µg4 µg
Instructions
1
Mash the cooked potatoes into a smooth puree and let them cool slightly.
2
Drain the fish (tuna or mackerel) well and shred it with a fork. If using fresh white fish (e.g. hake), first quickly cook or fry it and then flake it.
3
In a bowl, combine the potatoes, fish, egg, parsley, garlic and lemon zest. Add a spoonful of breadcrumbs if the mixture is too wet.
4
Shape into even croquettes using your hands. Lightly roll each one in the remaining whole-grain breadcrumbs.
5
Arrange the croquettes on a baking sheet. Lightly brush each one with olive oil for extra crispiness.
6
Bake in the oven at 200°C for about 20 minutes, until golden brown. Carefully turn them halfway through baking.
Nutritional benefits
This meal helps maintain muscle mass thanks to the high content of quality protein from the fish, while also providing energy through complex carbohydrates from the potatoes.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.