Healthy Hints

You could keep the skin on the potatoes to get some extra fibre. You might think this looks unappetising, but the skin is hardly noticeable. Also, try adding some vegetables like cooked diced carrots or canned sweet corn. When you deep fry foods, make sure the oil is piping hot (best at 180 C), fry them quickly and drain on kitchen paper before serving. Better still, you could try drizzling the croquettes with oil and baking them in the oven. Remember that the Food Facts are for one croquette.

Ingredients

Ingredients

6 medium potato

¾ tsp salt

1 tbsp olive oil

1 large onion, finely chopped

1 tbsp fresh ginger, crushed

2 red chillies, crushed

8 curry leaf

215 g salmon fillet, poached

½ tsp black pepper

150 g breadcrumb

1 large egg, beaten

rapeseed (canola) oil, for frying

What does this chart mean?

Serving Weight 47 g
  • Calories119kcal
  • Protein5.0g
  • Fat5.0g
  • Saturated fat0.6g
  • Carbohydrate14.0g
  • Sugars (Total)2.0g
  • Fibre1.4g
  • Salt0.4g

Directions

1. Peel and cut the potatoes into medium chunks and boil until soft. Drain and mash the cooked potatoes with ½ teaspoon of salt.
2. Heat the olive oil in a large frying pan and cook the chopped onion over low heat for approximately 5 – 6 minutes until softened but not golden.
3. Add the ginger, the chillies and the curry leaves.
4. Drain liquid from the salmon, put the salmon in a large mixing bowl and remove any bone and skin and flake with a fork.
5. Stir in the cooked onion and season well with the remaining ¼ teaspoon of salt and freshly ground black pepper.
6. Add the mashed potato and mix well. The mixture should still have a few small lumps and will be a little soft.
7. Remove the curry leaves and discard.
8. Place the bread crumbs and beaten egg into two separate shallow dishes.
9. Form the mixture into about 20 sausage-shaped croquettes.
10. Dip the croquettes, one by one, first into the beaten egg and then into the breadcrumbs, making sure they get a nice, even coating all around.
11. Heat the rapeseed oil in a large frying pan over high heat and immerse the croquettes deep into the hot oil. Fry for three to five minutes or until golden brown on all sides.

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