Fish Crocchette Appetizer

Health score
24%
Fish Crocchette Appetizer
45 min.
8
406kcal
26.14%sweetness
88.71%saltiness
12.21%sourness
10.22%bitterness
27.08%savoriness
100%fattiness
0%spiciness

Ingredients

  • servings breadcrumbs 
  • servings canola oil 
  • 500 grams fish fillet white or any fish fillet)
  •  eggs 
  • 100 grams flour 
  • clove garlic 
  • 0.5  lemon zest grated
  • cup milk 
  • 50 grams parmesan 
  • bunch parsley chopped
  • 400 grams potatoes 
  • servings salt 
  • 150 grams tuna in olive oil 

Equipment

  • bowl
  • paper towels
  • sauce pan
  • pot
  • microwave

Directions

  1. Begin to cook the fish and potatoes.Cook cod in a saucepan.Boil the potatoes in their skins in a pot with the water or in the microwave in a container with two inches of water (for the cooking time in the microwave, read the instruction booklet)
  2. Let cool cod, eliminated any remaining bones. In a bowl add the mashed potatoes, the minced cod, the garlic cooked in the milk, tuna, drained, Parmesan, chopped parsley, salt , egg and the half lemon zest grated.
  3. Mix well the mixture , form into balls to the same size if possible.Coat in white flour, dip in beaten egg and into bread crumbs, fry in canola oil (325 degrees F) until golden , dry on paper towels.

Nutrition Facts

Calories406kcal
Protein26.1%
Fat46.52%
Carbs27.38%

Properties

Glycemic Index
35.72
Glycemic Load
13.99
Inflammation Score
-7
Nutrition Score
23.587826086957%

Flavonoids

Apigenin
15.35mg
Luteolin
0.08mg
Kaempferol
0.51mg
Myricetin
1.06mg
Quercetin
0.38mg

Taste

Sweetness:
26.14%
Saltiness:
88.71%
Sourness:
12.21%
Bitterness:
10.22%
Savoriness:
27.08%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:406.22kcal
20.31%
Fat:21g
32.3%
Saturated Fat:3.78g
23.64%
Carbohydrates:27.81g
9.27%
Net Carbohydrates:25.64g
9.32%
Sugar:2.68g
2.98%
Cholesterol:83.46mg
27.82%
Sodium:512.15mg
22.27%
Protein:26.5g
53.01%
Vitamin K:137.84µg
131.28%
Selenium:52.71µg
75.3%
Vitamin B3:6.85mg
34.24%
Phosphorus:323.77mg
32.38%
Vitamin B12:1.77µg
29.54%
Vitamin D:3.78µg
25.2%
Vitamin C:19.93mg
24.15%
Vitamin E:3.08mg
20.55%
Vitamin B1:0.3mg
19.91%
Folate:74.01µg
18.5%
Vitamin B2:0.3mg
17.69%
Vitamin B6:0.34mg
17.08%
Potassium:579.33mg
16.55%
Calcium:163.67mg
16.37%
Vitamin A:773.49IU
15.47%
Iron:2.76mg
15.33%
Manganese:0.3mg
15.17%
Magnesium:52.69mg
13.17%
Vitamin B5:0.97mg
9.74%
Copper:0.18mg
9.01%
Fiber:2.17g
8.68%
Zinc:1.27mg
8.49%