Prep & Cooking Time: 40 minutes
Serves: 12 (Makes 24 croquettes)
Nutrition Information: (2 croquettes per serving)
Cals: 146.4 kJ’s: 614.8 Protein: 13.6g Carbs: 12.2g Fat: 5.0g
What You Need:
400g butternut pumpkin, peeled, diced, mashed
1½ cups frozen baby peas, thawed, cooked mashed
600g (canned) pink salmon, drained, flaked
3 green onions, finely chopped
2-3 tbls freshly chopped dill leaves
1 tbls lemon zest, grated
freshly squeezed juice of ½ a lemon
½ cup of corn kernels, fresh or canned (drained)
1 egg, lightly beaten
1 heaped tbls wholegrain mustard
lemon wedges, to serve
canola oil cooking spray
2½ cups (145g) panko breadcrumbs
1 egg, lightly beaten
What To Do:
1. Preheat the oven to 200°C / 392°F. Line 2 x large rectangular baking trays with baking paper. Set aside.
2. Steam, boil or microwave pumpkin for 10+ minutes, or until tender. Add the peas after 5 minutes cooking time. When cooked, drain and transfer pumpkin and peas into a food processor and mash the veggies. Set mixture aside to cool. I actually place the mashed veggies in the refrigerator for 15 minutes. This helps to shape the croquettes.
3. In a large mixing bowl, place the mashed veggies, the salmon, green onions, fresh dill, lemon juice and zest, corn and mustard. Add 1 egg (beaten) and mix ingredients until combined. Try not to over mix, as I like the croquettes to have some texture.
4. Whisk the other egg and place in a shallow bowl. On a separate shallow plate, place the panko breadcrumbs. Take a heaped tablespoon of the salmon and veggie mixture and form into 1.5cm thick croquettes. (I make around 24 croquettes.)
5. Dip the croquette first in the egg and then roll to coat in the panko breadcrumbs. Place onto the prepared baking trays. Repeat for all croquettes.
6. Spray croquettes lightly with oil and place in the oven for at least 20 minutes, until cooked through and golden. Turn croquettes halfway through the cooking time. When done serve with steamed greens or salad. Croquettes can be eaten hot or cold, and are perfect for the kid’s school lunchboxes.
If you don’t have a food processor use a potato masher. Place veggies into a large bowl and mash together until well combined.
Croquettes can be pan fried over a medium to high heat with a non-stick frying pan, around 4-5 minutes on each side.
This recipe can easily be substituted with tuna, chicken or vegetables.
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