Cod and potato croquettes

These are a wonderful appetizer, lunch or dinner to share with friends.

3 servings / 50 min

Prep 20 min / Cook 30 min

These are a wonderful appetizer, lunch or dinner to share with friends. Make them ahead and cook them when you are ready to serve. Serve over a bed of arugula or baby spinach for added texture and colour.

  • 2 potatoes, peeled and chopped (about 12 oz/360 g)
  • 2 tsp (10 mL) canola oil
  • 2 shallots, finely chopped
  • 2 cloves garlic, minced
  • 2 tsp (10 mL) chopped fresh thyme
  • 2 cod loins or fillets (about 8 oz/227 g)
  • 2 tbsp (25 mL) dry white wine or chicken broth
  • 2 tbsp (25 mL) chopped fresh parsley
  • Pinch hot pepper flakes
  • 2 tbsp (25 mL) all purpose flour
  • 1 egg
  • 2/3 cup (150 mL) panko breadcrumbs, toasted
  1. In a small pot, cover potatoes with water and boil for about 15 minutes or until very tender. Drain well and mash with potato masher; set aside.
  2. Meanwhile, heat oil over medium heat in nonstick skillet. Cook shallots, garlic and thyme for about 2 minutes or until softened. Add cod and wine; cover and cook for 2 minutes. Uncover and cook; breaking up cod for about 3 minutes or until cooked through and flaked. Stir in parsley and hot pepper flakes. Scrape into a bowl and add mashed potatoes; combine evenly using your hands. Shape into 6 patties or ovals.
  3. Dredge patties in flour, then egg letting excess drip off. Coat in breadcrumbs and place on parchment paper lined baking sheet. Bake in 425° F (220° C) oven for about 10 minutes or until heated through.

Tip: To toast breadcrumbs place in a dry nonstick skillet over medium low heat and cook, stirring until evenly light golden brown.

Nutritional info per serving (1 of 3, or 2 croquettes)
  • Calories 247
  • Protein 18 g
  • Total Fat 5 g
    Saturated Fat 1 g
    Cholesterol 76 mg
  • Carbohydrates 31 g
    Fibre 2 g
    Total sugars 2 g
    Added sugars 0 g
  • Sodium 89 mg
  • Potassium 560 mg

    Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2016.