Chef Maria Raftery from Kernel, Kilkenny crates a dish of Trout Croquettes on Healthy Appetite.


Serves: 4

Trout Croquettes:

  • 100 g Smoked Trout 
  • 60 g fat-free ricotta cheese 
  • 4 egg whites 
  • 40g oats 
  • 100 g Breadcrumbs
  • 4 tablespoons chopped dill & chives
  • Olive oil (ideally in a spray bottle)
  • Trout roe (for garnish)

Fennel and Apple Salad:

  • 2 tbsp extra-virgin olive oil
  • 2 tbsp apple cider vinegar
  • 2 tbsp coarsely chopped tarragon
  • 2 tsp fresh lemon juice
  • 2 celery sticks thinly sliced
  • 2 fennel bulbs thinly sliced
  • 2 tsp chopped fennel fronds
  • 2 tbsp coarsely chopped parsley
  • 2 granny smith apples thinly sliced 

Lemon Yoghurt: 

  • Zest & juice of 2 lemons
  • 100 ml low-fat plain yoghurt 


  1. Dice the smoked trout and mix with the ricotta, egg whites, oats, herbs and a pinch of salt and pepper. Stir well to combine and then shape into 20 balls.
  2. Measure 100 g breadcrumbs in a separate bowl. Roll each ball in the breadcrumbs and place on a baking tray in the fridge to chill. 
  3. Preheat the oven to 170°C. Meanwhile, make the salad. Slice the fennel, celery and apples using a julienne peeler, then cut them into fine shreds.
  4. Add the lemon juice, pepper, herbs, olive oil, vinegar and salt. Stir to combine and set aside in fridge.
  5. Spray the trout balls with olive oil to coat them then bake in the oven for 15 minutes, until brown all over.
  6. Make the lemon yoghurt by mixing the zest and juice of two lemons with 100 ml low-fat plain yoghurt. 
  7. On each plate, arrange salad, four croquettes, trout roe and dollops of lemon yoghurt. Sprinkle with some chopped dill and serve.

Nutritional information (per serving):
Fat: 38 g
Sugar: 1 g
Fibre: 8 g