Sardine Croquettes (Croquetas De Sardinas)

Health score
1%
Sardine Croquettes (Croquetas De Sardinas)
45 min.
14
137kcal
12.87%sweetness
47.64%saltiness
9.39%sourness
4.57%bitterness
28.44%savoriness
100%fattiness
0%spiciness

Ingredients

  • can sardines canned drained chopped
  • cups cassava frozen (I used )
  • tablespoons parmesan grated
  •  egg yolk beaten
  •  egg whites 
  • teaspoons double-acting baking powder 
  • cup breadcrumbs plain
  • 0.1 cup cilantro leaves minced
  • 14 servings cooking oil for frying
  • 14 servings salt and pepper to taste

Equipment

  • frying pan
  • paper towels
  • pot

Directions

  1. I used frozen cassava because it is a time saver! So no judging. In a pot with salted water cook the cassava also known as in Spanish yuca until fork tender.Once the cassava is cooked throughly, mash it till smooth. Then add in the sardines, cheese, egg yolks, baking powder, salt, pepper, and cilantro/parsley, mix well.Preheat oil in frying pan. With wet hands start forming balls with the sardine batter, dip it in the egg whites then roll it in the bread crumbs, use all the batter. Fry corquettes till golden brown on all sides.
  2. Let it rest on a double-lined paper towel to remove excess oil.
  3. Serve with ketchup.

Nutrition Facts

Calories137kcal
Protein14.68%
Fat35.33%
Carbs49.99%

Properties

Glycemic Index
15.16
Glycemic Load
6.69
Inflammation Score
-2
Nutrition Score
5.7891304347826%

Flavonoids

Quercetin
0.08mg

Taste

Sweetness:
12.87%
Saltiness:
47.64%
Sourness:
9.39%
Bitterness:
4.57%
Savoriness:
28.44%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:137.32kcal
6.87%
Fat:5.37g
8.26%
Saturated Fat:0.94g
5.86%
Carbohydrates:17.09g
5.7%
Net Carbohydrates:16.2g
5.89%
Sugar:1.04g
1.15%
Cholesterol:41.42mg
13.81%
Sodium:373.66mg
16.25%
Protein:5.02g
10.03%
Vitamin B12:0.9µg
14.94%
Selenium:9.48µg
13.54%
Calcium:107.26mg
10.73%
Manganese:0.2mg
9.84%
Phosphorus:97.6mg
9.76%
Vitamin B1:0.11mg
7.51%
Vitamin C:6.1mg
7.39%
Vitamin B3:1.24mg
6.21%
Vitamin B2:0.1mg
6.05%
Vitamin E:0.81mg
5.38%
Folate:21.21µg
5.3%
Iron:0.87mg
4.81%
Potassium:142.32mg
4.07%
Vitamin D:0.57µg
3.83%
Vitamin K:3.78µg
3.6%
Magnesium:14.4mg
3.6%
Fiber:0.88g
3.53%
Copper:0.07mg
3.48%
Vitamin B6:0.06mg
3.04%
Zinc:0.43mg
2.87%
Vitamin B5:0.22mg
2.24%
Vitamin A:71.35IU
1.43%
Source:Foodista