Southern Croquettes (high protein)
- Rice Louis
- Mar 13
- 1 min read
During a recent talk about simple nutrient-dense meals, I shared one of the easiest ways to build a nourishing plate using affordable pantry foods.
These fish croquettes are one of my family's staples. They are rich in protein, simple to prepare, and freeze well for quick meals.
1
A Note About Salmon and Sardines
Using salmon and sardines with the skin included adds both nutrition and texture to the croquettes.
The skin contains additional nutrients and natural fats that help keep the croquettes moist and flavorful, preventing them from becoming dry during cooking.
2
Croquettes Freeze Well
Uncooked croquettes freeze very well and can make a convenient protein-rich breakfast or quick meal.
After forming the patties, place them on a tray and freeze until solid. Once frozen, transfer them to a freezer-safe container or bag.
When ready to use, cook directly from frozen in a lightly oiled skillet over medium heat until heated through and golden brown.
3
Cook a sample croquette
Cook a sample croquette first to make sure its seasoned to taste.
Notes
1
Sauté the aromatics
Heat a small amount of avocado oil in a skillet over medium heat.
Add the diced onion and diced bell peppers and sauté until softened and fragrant, about 3–4 minutes.
Remove from heat and allow the mixture to cool slightly before adding to the croquette mixture.
2
Finely chop tin of anchovies.
Drain all canned fish that has water (not olive oil) and place them into a large mixing bowl.
If using canned salmon, remove the larger vertebrae bones if desired.
Use a fork to gently mix and break the fish apart.
Add garlic powder, onion powder, tarragon, and Italian herb seasoning and mix
3
Add sautéed and cooled onion and peppers, chives or scallions, the eggs, sourdough breadcrumbs, and any other desired seasonings not listed.
Mix thoroughly until the ingredients are evenly combined.
Add salt and pepper to taste
The mixture should hold together when pressed.
4
Scoop about ⅓ cup of mixture and form into patties.
This recipe should yield about 12 croquettes.
Place the formed patties on a plate or tray while preparing to cook.
5
Heat avocado oil in a skillet over medium heat.
Cook the croquettes 3–4 minutes per side until golden brown and lightly crisp.
Avoid overcrowding the pan and cook in batches if necessary.
6
Serve warm with the optional avocado yogurt sauce.
These croquettes pair well with:
rice
grits
yucca
fresh vegetables
cucumber salad
Instructions
2 cans of tuna (drained if in water)
1 can pink salmon (vertebrae bones removed if preferred)
1 can or sardines (drained if in water)
1 small tin anchovies
5 eggs
1/2 medium sweet onion finely diced
1 bell pepper finely diced
¼ cup chopped scallions or chives
½ cup sourdough breadcrumbs
1/4 cup chopped parsley
salt and black pepper to taste
avocado oil or coconut oil for sautéing and cooking
1/2 tablespoon garlic powder
1/2 tablespoon onion powder
1/2 tablespoon of tarragon
optional 1/2 tablespoon Italian herb seasoning
Southern Croquettes
1/2 cup Greek yogurt
Juice of 1/2 lemon or lime
1 handful chopped cilantro
Salt to taste
Chopped chives (optional garnish)
1/2 cup worth of avocado
Optional Avocado Greek Yogurt Sauce
Southern Croquettes
NTP
Rice Louis
Simple pantry fish croquettes made with tuna, salmon, sardines, anchovies, eggs, and herbs. These protein-rich patties are an affordable and nutrient-dense way to build balanced meals using simple ingredients.
Each croquette provides about 16–17 grams of protein, making them a practical option for supporting energy, metabolism, and overall nourishment.
If you prefer a simpler or more budget-friendly version, you can substitute the mixed fish with 5 cans of tuna (skipjack or yellowfin recommended) while keeping the anchovies for flavor and minerals.
Servings :
6 Servings
Calories:
300 Calories / 2 patties
Prep Time
20 min
Cooking Time
15 min
Rest Time
5 min
Total Time
30 - 45 min
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