STEP 1.Put the fish into a lidded pan and pour over enough water to cover. Bring to a simmer and gently poach for 10 minutes over a low heat with the lid on. Drain and flake the fish.
step 2
STEP 1.Put the fish, potato, green chilli, coriander, cumin, black pepper, garlic and ginger in a large bowl. Season, add the rice flour, mix well and break in 1 egg. Stir the mixture and divide into 15, then form into small logs. Break the remaining eggs into a bowl and whisk lightly. Put the breadcrumbs into another bowl.
step 3
STEP 1.Dip each fofo in the beaten egg followed by the breadcrumb mixture. Chill for 20 minutes.
step 4
STEP 1.Heat 1cm of oil in a large frying pan over a medium heat. Fry the fofos in batches for 2 minutes on each side, turning gently to get an even golden brown colour all over. Drain on kitchen paper and repeat with the remaining fofos.
step 5
STEP 1.For the onion salad, mix together the onion, coriander and lemon juice with a pinch of salt. Serve with the fofos and mango chutney
Nutrition value
812
calories per serving
20 g Fat38 g Protein117 g Carbs12 g FiberOther
Current Totals
20 g Fat
38 g Protein
117 g Carbs
12 g Fiber
MacroNutrients
Carbs
117 g
Protein
38 g
Fiber
12 g
Fats
Fat
20 g
Vitamins & Minerals
Calcium
356 mg
Iron
11 mg
Vitamin A
68 mcg
Vitamin B1
1 mg
Vitamin B2
1 mg
Vitamin B3
6 mg
Vitamin B6
1 mg
Vitamin B9
192 mcg
Vitamin B12
0 mcg
Vitamin C
61 mg
Vitamin E
3 mg
Copper
1 mcg
Magnesium
158 mg
Manganese
7 mg
Phosphorus
579 mg
Selenium
83 mcg
Zinc
4 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment