Spicy salmon and broccoli croquettes

0
92
Spicy salmon and broccoli croquettes

(2) Rate it

  • 0:15 Prep
  • 0:15 Cook
  • 6 Servings
  • Capable cooks

Looking for a low-fat fish dinner that is ready in a flash? These spicy salmon croquettes are the perfect solution!

Featured in
Nutrition information, Smoked salmon recipes

Ingredients

  • 500g potatoes, peeled, chopped
  • 1 head broccoli
  • 2 garlic cloves, peeled, quartered
  • 2 corn cobs, husks and silk removed
  • 150g piece hot-smoked salmon, skin discarded, flaked
  • 2 green onions, chopped
  • 1 tablespoon sambal oelek
  • 2 1/2 cups panko breadcrumbs
  • 3 eggs, lightly beaten
  • 1/3 cup plain flour
  • Extra virgin olive oil, for shallow-frying
  • 200g punnet grape tomatoes, halved
  • 2 cups watercress sprigs
  • 1/4 (200g) red cabbage, finely shredded
  • 1 tablespoon extra virgin olive oil, extra
  • 2 tablespoons lemon juice
  • 1 teaspoon wholegrain mustard
  • Lemon wedges, to serve

Method

  • Step 1
    Cut broccoli into small florets. Thinly slice stems. Cook broccoli, potato and garlic in a large saucepan of boiling water for 7 to 10 minutes or until tender. Drain. Rinse under cold water to cool. Drain well. Transfer to a large bowl. Mash well. Freeze for 5 minutes.
  • Step 2
    Meanwhile, heat a chargrill pan or barbecue grill on high heat. Cook corn, turning, for 5 minutes or until charred and tender. Set aside.
  • Step 3
    Combine cooled potato mixture, salmon, onion, sambal oelek, 1 cup breadcrumbs and 1 egg. Season with salt and pepper. Shape mixture into 18 croquettes (about 1/4 cup each). Place flour on a plate. Whisk remaining eggs and 2 tablespoons cold water in a shallow bowl. Place remaining breadcrumbs on a separate plate.
  • Step 4
    Heat oil in a large deep frying pan over medium-high heat. Toss croquettes in flour, dip in egg and coat in breadcrumbs. Shallow-fry, turning, for 3 to 4 minutes or until golden and heated through. Transfer to a tray lined with paper towel, to drain.
  • Step 5
    Cut kernels from cobs. Place in a bowl with tomato, watercress and cabbage. Using a fork, whisk extra oil, lemon juice and mustard together. Drizzle over dressing. Season with salt and pepper. Toss to combine. Serve croquettes with salad and lemon wedges.

  • High fibre
  • Low fat
  • Low sodium

Nutrition

  • 2267 kj

    Energy

  • 22.5g

    Fat Total

  • 4g

    Saturated Fat

  • 8.1g

    Fibre

  • 22.3g

    Protein

  • 103mg

    Cholesterol

  • 465mg

    Sodium

  • 58.3g

    Carbs (total)

All nutrition values are per serve
  • Author: Kim Coverdale
  • Image credit: Guy Bailey & Andrew Young
  • Publication: Super Food Ideas

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here