Fish Croquettes
Healthy, because
Even smarter
Nutritional values
The cod fillet convinces with a lot of muscle building protein as well as with the trace element iodine, which is needed for the production of hormones in the thyroid gland. Wholemeal toast bread and wholemeal breadcrumbs also provide a little dietary fibre to aid digestion.
If you want to save the frying fat, you can alternatively bake the fish croquettes in the oven until crispy. A fresh lamb's lettuce with lemon dressing and apple wedges goes well with the croquettes, for example.
(Percentage of daily recommendation)
| Calorie | 432 cal. | (21 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 20.7 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 551 mg | (14 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 25 mg | |||
| Cholesterol | 182 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 60 grams Toast (day-old)
- 400 grams fish fillets (such as cod, pollock)
- 2 Tbsps Whipped cream
- 1 onion
- 1 Tbsp butter
- 2 eggs
- 2 Tbsps freshly chopped parsley
- 1 tsp lemon zest
- salt
- peppers
- 60 grams Pastry flour
- 100 grams breadcrumbs
- olive oil (for frying)
Preparation steps
Cut the toast into cubes and soak in water. Rinse the fish fillets, pat dry and chop roughly. Squeeze the bread well and puree with the fish and the cream.
Peel the onion, chop very finely and fry in butter. Let cool briefly, then mix together with 1 egg, the parsley and lemon zest. Season with salt and pepper. With lightly floured hands, form small croquettes. Pour the rest of the flour and breadcrumbs onto plates.Whisk the remaining egg in another dish. Coat the croquettes in flour, then in egg and finally roll in breadcrumbs.
Fry in portions until golden brown, about 4 minutes in a pan with hot oil. Drain on paper towels and serve with lemon wedges.
