Recipes · Belgian · Appetizers
Shrimp Croquettes (Garnaalkroketten)
One serving has 569 kcal and 28 g protein, and at least a fifth of a woman's daily need of vitamin K (89%), copper (51%), phosphorus (51%), selenium (43%), thiamin (42%) and riboflavin (41%). Ready in 139 minutes.
- Preparation: 135 min
- Cooking: 4 min
- Makes: 1 serving (269 g)
- Difficulty: Medium
- Diets: Pescatarian
- Contains: dairy, egg, gluten, shellfish
Ingredients
- 80 g Shrimp, raw
- 15 g Butter, unsalted
- 15 g Flour, all-purpose
- 80 g Milk, whole
- 0.2 g Nutmeg
- 25 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 15 g Vegetable oil
- 3 g Parsley, fresh
- 5 g Lemon juice
- 1 g Salt
Method
- Melt the butter in a small pan, whisk in 10 g of the flour and cook 1 minute, then gradually whisk in the milk to make a thick, smooth bechamel; season with nutmeg and salt.
- Chop the shrimp and stir them with the parsley into the thick sauce; spread onto a plate and chill at least 2 hours until firm.
- Shape the chilled mixture into small logs.
- Roll each log in the rest of the flour, dip in beaten egg, then coat well in breadcrumbs.
- Heat the oil to 180 °C (350 °F) and fry the croquettes for 3-4 minutes, turning, until deep golden and hot through.
- Drain on paper towel.
- Serve hot with a wedge of lemon.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 569 kcal | 27% |
| Carbohydrates | 37.7 g | |
| Water | 166 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 27.5 g | 57% |
| Tryptophan | 0.14 g | |
| Threonine | 0.43 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.92 g | |
| Lysine | 0.62 g | |
| Methionine | 0.26 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.59 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.64 g | |
| Histidine | 0.28 g | |
| Fat | 34.4 g | |
| Monounsaturated | 8.9 g | |
| Polyunsaturated | 10.5 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 9 g | |
| Saturated | 12.7 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 262 mg | |
| Calcium | 221 mg | 22% |
| Copper | 0.46 mg | 51% |
| Iron | 3.2 mg | 18% |
| Magnesium | 57.7 mg | 19% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 360 mg | 51% |
| Potassium | 452 mg | 10% |
| Selenium | 23.4 µg | 43% |
| Sodium | 776 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 3 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.95 mg | 19% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 81.5 µg | 20% |
| Cobalamin (vitamin B12) | 0.71 µg | 30% |
| Choline | 92.8 mg | 22% |
| Vitamin A | 192 µg | 27% |
| Vitamin C | 5.9 mg | 8% |
| Vitamin D (D2 + D3) | 61.3 IU | 10% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 80.2 µg | 89% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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