Up-Cycled Food : Green Curry Barramundi Croquettes with Fennel ‘Slaw

Green Curry Barramundi Croquettes with Fennel ‘Slaw_Brendon D'Souza_1

Over the ANZAC weekend, we roasted a whole barramundi in a thai green curry marinade, with pumpkin and cauliflower. The only problem was, we only ate about a quarter of the fish. I really hate seeing good food thrown away. It’s not only a cost to our wallets, but a waste of the hard work that went into growing the food; and in the case of animal products, the waste of a life. When my friend Sarah from Sneaky Pudding told me about a project she was working on called Make The Most , encouraging home cooks everywhere to realise how precious food is as a resource and “up-cycle” their leftovers, I couldn’t wait to share with her some of my favourite things to do with leftovers. Now although I used barramundi in this recipe, you could substitute with pretty much any firm white or pink-fleshed fish. About 50g of thai green curry paste should do the trick to get the flavours rolling. 


  • 1 fennel bulb, stems removed, washed
  • 1 small cucumber
  • 1 tbsp whole egg mayonnaise (or yoghurt)
  • 1 tbsp wholegrain mustard
  • 1 tsp honey
  • 1 tbsp butter
  • 1 tbsp plain flour, plus 50g extra
  • 400g cooked barramundi in thai green curry, flaked (substitute with any firm fish)
  • 50g roast pumpkin, diced
  • 50g roast cauliflower, diced
  • 50g roast eggplant, diced
  • 2 eggs, lightly beaten
  • 50g breadcrumbs
  • Light olive oil, for shallow frying
Nice and prepped!
Nice and prepped!


For the fennel slaw finely shred the fennel using a sharp knife or mandolin. Reserve the stalks for making stock. Finely slice the cucumber. Add both to a salad bowl. Combine the mayonnaise, mustard and honey and toss through the fennel. Cover and chill until ready to serve.

For the croquettes begin by making a roux. Place the butter into a medium stainless steel pot and heat over a medium heat until melted. Add the flour and cook stirring for 5 minutes until the flour has browned. Remove the pan from the heat, add the flaked fish and veggies and stir to combine. Chill the mixture for 15 minutes. 

Prepare the croquettes by placing the flour, eggs and breadcrumbs in three shallow dishes. Using wet hands, or two spoons, shape the mixture into 16 oval croquettes. Roll first in flour, then egg then coat in breadcrumbs and place onto a large plate. Repeat for the remaining croquettes.

First the flour...
First the flour…
Then the eggs...
Then the eggs…
...and finally the crumbs!
…and finally the crumbs!

Shallow-fry the croquettes by heating enough oil to reach 5mm in a stainless steel or cast iron pan over a medium heat. When the oil is hot fry the croquettes in batches, turning till golden brown on all sides. Drain on kitchen paper and serve with the fennel slaw. 

Happy Cooking and Keep Smiling,

Brendon 🙂



5 Comments Add yours

  1. Amanda says:

    This looks delicious. I like how you break it down by mixing the fish with the roux and then breading the whole thing. Very cool. Thank you!


    1. Thanks very much for the lovely comment Amanda. This was actually the first time I made croquettes with a roux. Usually I just do the “egg-yolk” thing, but I found that it gave the croquettes a richer flavour.


  2. Those look great!


    1. Thank you very much. I was a little worried with the photos for this one.


I love to read your comments as much as I love cheesecake. Leave me a message below so we can continue the foodie discussion.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s