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.
Carbohydrates: 34 g
Fat: 18 g
Protein: 33 g
Fiber: 3 g