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Sardine Croquettes (Croquetas De Sardinas)

 
One serving costs about $0.31

$0.31 per serving

10 people like this recipe

10 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

14 pescetarian,pescatarian antipasti,starter,snack,appetizer,antipasto,hor d'oeuvre
spoonacular Score:30%

Spoonacular Score: 30%

 

Sardine Croquettes (Croquetas De Sardinas) is a pescatarian hor d'oeuvre. This recipe serves 14. One portion of this dish contains approximately 5g of protein, 4g of fat, and a total of 125 calories. For 31 cents per serving, this recipe covers 6% of your daily requirements of vitamins and minerals. A mixture of baking powder, cassava, egg whites, and a handful of other ingredients are all it takes to make this recipe so yummy. 10 people were impressed by this recipe. It is brought to you by Foodista. From preparation to the plate, this recipe takes approximately 45 minutes. Overall, this recipe earns a not so super spoonacular score of 34%. If you like this recipe, you might also like recipes such as Croquetas de Jamon (Spanish Ham Croquettes), Chicken Croquettes (Croquetas de Pollo) From 'Spain, and {The Redux} Sea What You’ve Been Missing – Canned Sardine : Simple Sardine Toasts.

Sardines works really well with Albarino, Riesling, and Sparkling rosé. Strongly flavored, oily fish like sardines pair well with these crisp white wines and sparkling wine, even rosé. One wine you could try is La Canan Albarino. It has 4.1 out of 5 stars and a bottle costs about 20 dollars.

La Cana Albarino

Pineapple, lemon, seashell and salt scents carry through on the pure, silky palate. Finishes very long with brilliant acidity, rich citrus fruit flavors, fine minerals and just the slightest touch of almond. Absolutely delicious.

» Get this wine on Wine.com

Ingredients

Servings:
1 can
1 can canned sardines
canned sardines
2 cups
2 cups frozen cassava
frozen cassava
4 Tbsps
4 Tbsps parmesan cheese
parmesan cheese
2
2  egg yolks
egg yolks
2
2  egg whites
egg whites
2 tsps
2 tsps baking powder
baking powder
1 cup
1 cup plain bread crumbs
plain bread crumbs
0.13 cup
0.13 cup cilantro
cilantro
some
some oil
oil
some
some Salt & Pepper
Salt & Pepper
1 can canned sardines
1 can
canned sardines
2 cups frozen cassava
2 cups
frozen cassava
4 Tbsps parmesan cheese
4 Tbsps
parmesan cheese
2  egg yolks
2
egg yolks
2  egg whites
2
egg whites
2 tsps baking powder
2 tsps
baking powder
1 cup plain bread crumbs
1 cup
plain bread crumbs
0.13 cup cilantro
0.13 cup
cilantro
some oil
some
oil
some Salt & Pepper
some
Salt & Pepper

Equipment

paper towels
paper towels
frying pan
frying pan
pot
pot
paper towels
paper towels
frying pan
frying pan
pot
pot


Instructions

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. Let it rest on a double-lined paper towel to remove excess oil. Serve with ketchup.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.31
Ingredient
1 can canned sardines
2 cups frozen cassava
4 tablespoons parmesan cheese
2 egg yolks
2 egg whites
2 teaspoons baking powder
1 cup plain bread crumbs
⅛ cups cilantro
some oil
Price
$1.21
$0.72
$0.42
$0.48
$0.36
$0.06
$0.42
$0.07
$0.53
$4.27

Tips

Health Tips

  • Egg yolks are high in cholesterol, leading some people to recommend eating only egg whites or limiting egg consumption to one egg per day. However, new research suggests you might go ahead and eat your whole eggs. It turns out egg yolk contains valuable nutrients (the cartenoids that make it yellow are great for eye health, folic acid is great for brain health, and it has vitamins A, E, D, and K) and dietary cholesterol seems to have little influence on blood cholesterol levels.

  • Depending on the recipe, you might be able to substitute almond meal or flaxseed for the breadcrumbs to reduce the carbohydrate content and up the nutrition. For example, almond meal works well for breading, while ground flaxseed can help with binding.

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Don't waste any egg yolks or egg whites left over from separating eggs. Both can be frozen and used later (ice cube trays come in handy here!)

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • If you've had your baking powder for awhile, make sure it's still going to work by mixing it with a little water. If it doesn't fizz, you need to replace it.

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

  • Sardines can be a sustainable fish choice, but Atlantic sardines are overfished and should be avoided.

Disclaimer

Nutritional Information

Quickview
125 Calories
5g Protein
3g Total Fat
17g Carbs
3% Health Score
Limit These
Calories
125
6%

Fat
3g
6%

  Saturated Fat
0.83g
5%

Carbohydrates
17g
6%

  Sugar
1g
1%

Cholesterol
41mg
14%

Sodium
331mg
14%

Get Enough Of These
Protein
5g
10%

Vitamin B12
0.9µg
15%

Selenium
9µg
14%

Phosphorus
124mg
12%

Manganese
0.2mg
10%

Calcium
98mg
10%

Vitamin B1
0.11mg
8%

Vitamin C
6mg
7%

Vitamin B3
1mg
6%

Vitamin B2
0.1mg
6%

Potassium
199mg
6%

Folate
21µg
5%

Iron
0.85mg
5%

Vitamin D
0.57µg
4%

Vitamin E
0.56mg
4%

Magnesium
14mg
4%

Fiber
0.89g
4%

Copper
0.07mg
3%

Vitamin B6
0.06mg
3%

Zinc
0.43mg
3%

Vitamin K
2µg
3%

Vitamin B5
0.22mg
2%

Vitamin A
71IU
1%

covered percent of daily need

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