Spanish · Dinner
Fried Cod Fritters (Low-Calorie)
Spanish cod fritters made from poached cod and potato bound with egg white and parsley, lightly coated in panko and air-fried until golden and crisp. Served with a lemon wedge and a yogurt-garlic aioli for dipping.
$5
20 minsPrep
20 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
338Calories
34.2gProtein
8.9gFat
29.1gCarbs
4.8gSugar
3.1gFiber
425mgSodium
93mgChol
1.9gSat Fat
980mgPotassium
140mgCalcium
2.4mgIron
1.7mcgVitamin B12
18mgVitamin C
low-calorie
gluten-free-adaptable
low-calorie
Instructions
1
Prep
Peel and cube the potato, then boil in salted water for 12 minutes until very tender. Poach the cod fillet in simmering water for 6 minutes until it flakes easily.
2
Mash
Drain the potato and mash until smooth, then flake in the poached cod, minced garlic, chopped parsley, egg white, salt and pepper until combined.
3
Chill
Cover the mixture and refrigerate for 15 minutes until firm enough to shape.
4
Fry
Shape into 4 patties, roll in panko, mist with olive oil, and air-fry at 400°F for 10 minutes, flipping halfway, until golden and crisp on both sides.
5
Plate
Arrange the fritters with the lemon wedge, smoked paprika aioli made from yogurt mixed with grated garlic, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g cod fillet, skinless
- 7 oz200g potato
- 2 clove2 clove garlic
- 2 tbsp2 tbsp fresh parsley
- 1/2 cup50g panko breadcrumbs
- 22 egg white
- 2 tsp2 tsp olive oil, for misting
- 1/2 cup120g plain yogurt
- 1 clove1 clove garlic
- 11 lemon, cut into wedge
- 1/2 tsp1/2 tsp smoked paprika
- salt, a pinch
- black pepper, a pinch
