Sweet potato, salmon and corn fritters

Author: Darlene Allston

Photographer: Mark O'Meara

First published: Oct 2018

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A belly-friendly, low-FODMAP fritter recipe, packed full of flavour and quick to make in just 20 minutes. With 2 ½ serves of vegetables, these vegetable fritters make a healthy brunch, dinner or light supper. Plus, they're high in calcium and protein and can be made gluten free.

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

3 cups kumarasweet-potatoX/sweet potato, peeled and grated
1 cup frozen corn sweetcornXkernels, thawed
2 shallots, finely sliced
210g can red salmon, drained, flaked
2 tablespoons chopped fresh coriandercilantroX, plus extra leaves to garnish
½ cup plain flourall purpose flourX
½ cup grated reduced-fat tasty cheese
3 eggs, lightly beaten
4 cups mixed salad leaves, to serve
¼ cup reduced-fat sour cream, to serve

Instructions

1 Preheat oven to 160ºC. In a large bowl, combine kumara, corn, shallots, salmon, coriander, flour, cheese and eggs. Season fritter mixture with black pepper.

2 Spray a large non-stick frying pan with olive oil and set over a medium heat. Make 4 fritters with ¹/³-cupful each of the mix. Press down and cook for 2-3 minutes each side, turning once. Repeat with remaining mix to make 12 fritters. Transfer fritters to a baking tray, and place in oven to keep warm.

3 Arrange salad on 4 plates and top each with three fritters and sour cream. Garnish with coriander leaves.

Variations

Make it gluten free: Use gluten-free flour and check sour cream is gluten free.

Make it low FODMAP: Use 300g kumara and 100g potato, replace shallots with green spring onion tips, and use reduced-fat mayonnaise instead of sour cream.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

You might also be interested in our guide to choosing canned fish

Nutrition Info (per serve)

Calories 441cal

Kilojoules 1850kJ

Protein 25g

Total fat 20g

–Saturated fat 7g

Carbohydrates 35g

–Sugars 11g

Dietary fibre 5g

Sodium 380mg

Calcium 290mg

Iron 2.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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