Cod croquettes recipe
Pair your al-fresco dining with the flavours of the Mediterranean in this classic tapas dish. Fried veggies and blitzed cod balls are baked until golden, with a smoky harissa yogurt dip to lift the flavours. Serve with a squeeze of fresh lemon juice, if you fancy.
See method- Serves 4 (makes 8)
- Takes 45 mins plus cooling and chilling
- 247 calories / serving
- Freezable
- Healthy
Ingredients
- 1 tbsp olive oil
- 1 onion, finely diced
- 1 leek, finely diced
- 1 red chilli, halved, deseeded and finely diced
- 2 garlic cloves, crushed
- 80g pack cod loins, chopped
- 1½ lemon, 1 zested and cut into wedges to serve, ½ juiced
- 75g fresh breadcrumbs
- 15g plain flour
- 1 large egg, lightly beaten
- 130g 0% fat Greek yogurt
- 1½ tsp harissa paste
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Shop ingredientsEach serving contains
- Energy
- 1040kJ 247.0kcal
- Fat
- 7g
- Saturates
- 1g
- Salt
- 1.0g
- Sugars
- 6g
of the Reference intake
Carbohydrate 25.1gProtein 22.6gFibre 1.6g
Method
- Heat the oil in a frying pan over a low heat. Add the onion and leek and fry for 8 mins to soften. Stir in the chilli and garlic, cook for 1 min, then spoon into a large bowl; set aside to cool.
- Blitz half the cod in a food processor with half the softened onion mixture to make a paste. Fold through the remaining onion mixture and cod, the lemon zest and 25g breadcrumbs. Season and mix well.
- Divide the mixture into 8 and roll into balls approximately the size of a golf ball. Transfer to a lined plate and chill in the fridge for 10 mins.
- Put the flour, egg and remaining breadcrumbs in separate shallow bowls. Dust the cod balls in the flour, dip in the egg, then roll in the breadcrumbs. Return to the plate and chill for another 15 mins. Preheat the oven to gas 6, 200°C, fan 180°C.
- Transfer the croquetas to a lined baking tray and bake for 25 mins or until golden, crisp and piping hot in the centre. Meanwhile, mix the yogurt, lemon juice and harissa paste in a small bowl; season with pepper. Serve the croquetas with the yogurt dip and the lemon wedges to squeeze over.
- See more Cod recipes
Freezing and defrosting guidelines
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
