4 Serves
45 Mins
23 g
22 g
4 g
Boil the potatoes in a large pot of water until tender, then drain, peel, and mash them thoroughly.
Ingredients, vitamins, and health benefits
Potatoes
Cod Fillets
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KenyanVitamin E
5 mg / 15 mgVitamin K
137 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
9 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgVitamin B12
2 µg / 2.4 µgFolate
149 µg / 400 µgCalcium
492 mg / 1,300 mgIron
7 mg / 18 mgMagnesium
132 mg / 420 mgPhosphorus
662 mg / 1,250 mgPotassium
1477 mg / 4,700 mgSodium
1968 mg / 2,300 mgZinc
3 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
70 µg / 55 µgFiber
3 g / 28 gSugar
1 g / 50 gSaturated Fat
2 g / 20 gCholesterol
673 mg / 300 mgCaffeine
0 mgNet Carbs
19 gAlcohol
0 g
In a separate saucepan, gently poach the cod fillets in milk with the garlic until the fish is opaque and flakes easily.
Drain the cod, remove any remaining bones, and flake the fish into a large mixing bowl. Add the mashed potatoes, drained tuna, Parmesan cheese, chopped parsley, salt, egg, and lemon zest.
Mix the ingredients until well combined, then shape the mixture into uniform balls.
Dredge each ball in all-purpose flour, dip into a beaten egg, and coat thoroughly with bread crumbs.
Heat the canola oil in a frying pan to 165°C and fry the fish balls until golden brown. Remove and drain on paper towels.
Milk
Garlic
Fish
Tuna
Parmesan Cheese
Parsley
Salt
Egg
Lemon Zest
All Purpose Flour
Bread Crumbs
Vitamin A
34076 µg / 900 µgVitamin C
27 mg / 90 mgVitamin D
284 µg / 20 µgVitamin E
5 mg / 15 mgVitamin K
137 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
9 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgVitamin B12
2 µg / 2.4 µgFolate
149 µg / 400 µgCalcium
492 mg / 1,300 mgIron
7 mg / 18 mgMagnesium
132 mg / 420 mgPhosphorus
662 mg / 1,250 mgPotassium
1477 mg / 4,700 mgSodium
Fiber
3 g / 28 gSugar
1 g / 50 gSaturated Fat
2 g / 20 gCholesterol
673 mg / 300 mgCaffeine
0 mgNet Carbs
30
g31
g33
g
Zinc
3 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
70 µg / 55 µgAlcohol
0 g