Fish and Potato Tots

Recipes are from Comfort Food Makeovers

fish potato tots

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Makes 6 servings

2 cups cooked cod or any whitefish, flaked

2 Tablespoons low-fat milk

1/2 cup frozen peas, thawed

1/4 cup grated Parmesan

1/4 cup chopped scallions

2 eggs, lightly beaten

Salt and pepper

1 3/4 cups whole wheat breadcrumbs

2 Tablespoons canola or olive oil

1/2 cup mild salsa


1. In a large bowl, gently combine the fish and mashed potatoes.

2. Add the milk, peas, Parmesan, scallions, eggs, and salt and pepper to taste. Combine gently and chill for 1 hour. Divide the mixture into 24 equal rectangles and dip each piece into the breadcrumbs, pressing to adhere.

3. In a large nonstick skillet, heat the oil. Sauté the tots until golden brown, about 5 minutes. Turn and cook until golden brown, about 3-4 minutes.

4. Place the salsa in a small bowl, and serve with the fish and potato tots.

Per Serving:

Calories: 438

Carbohydrates: 34 g

Fat: 18 g

Protein: 33 g

Fiber: 3 g