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0 from 6 votes

Fish Croquettes

These fish croquettes are crispy, lemony, and delicious! Perfect for lunch or dinner, and ready in just 20 minutes!

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4
Calories: 384 kcal

Ingredients

  • 400 g White fish fillets steamed
  • 1 medium potato steamed
  • 4 tablespoon panko breadcrumbs
  • 2 tablespoon almond flour
  • 2 free-range egg whites lightly beaten
  • Handful of fresh parsley finely chopped
  • 1 teaspoon lemon zest
  • Sea salt and black pepper
For the coating:
  • 5 tablespoon panko breadcrumbs
  • 3 tablespoon extra virgin olive oil
To serve:
  • 1 cup yogurt
  • 1 teaspoon garlic grated
  • 1 teaspoon lemon juice
  • salt and pepper
  • 1 lemon cut into wedges

Instructions

    Cup of Yum
  1. In a large bowl, flake the fish fillets and potato with a fork. Fold in the panko breadcrumbs, almond flour, parsley and lemon zest and mix well.
  2. Mix in the beaten egg whites, season with salt and pepper to taste, and mix thoroughly until combined.
  3. Form small balls with your hands and arrange them on a baking tray.
  4. In a small bowl mix the panko with the extra-virgin olive oil, until you have a moist crumbly mixture.
  5. Dip each ball into the coating mix until nicely covered, then arrange them on a baking tray covered with parchment paper.
  6. Bake at 180℃/ 360℉ for 15 minutes, until golden and crispy on top. Remove the fish croquettes from the oven and serve hot with lemon wedges and yogurt dip on the side.
For the yogurt dip:
    Cup of Yum
  1. In a small bowl, mix together yogurt with grated garlic and lemon juice. Season to taste and serve with the fish croquettes.

Notes

  • How long do fish croquettes keep?
  • Prepare and bake the croquettes in advance, and store them in an air-tight container in the fridge for up to 2 days.
  • Can you reheat them in the oven?
  • Absolutely yes. You can pop them back in the oven and reheat them at 150°C/ 300°F for about 5-10 minutes. 
  • Can you freeze croquettes after cooking?
  • Yes, you can! Once your baked croquettes are ready, pop them in a freeze-friendly container and freeze them for up to 1 month.
  • Whenever you are craving them, place them in the oven and reheat them at 150°C/ 300°F for about 15 minutes.

Nutrition Information

Calories 384kcal (19%) Carbohydrates 31g (10%) Protein 32g (64%) Fat 15g (23%) Saturated Fat 3g (15%) Cholesterol 53mg (18%) Sodium 264mg (11%) Potassium 702mg (20%) Fiber 3g (12%) Sugar 4g (8%) Vitamin C 25mg (28%) Calcium 127mg (13%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 384

% Daily Value*

Calories 384kcal 19%
Carbohydrates 31g 10%
Protein 32g 64%
Fat 15g 23%
Saturated Fat 3g 15%
Cholesterol 53mg 18%
Sodium 264mg 11%
Potassium 702mg 15%
Fiber 3g 12%
Sugar 4g 8%
Vitamin C 25mg 28%
Calcium 127mg 13%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.