Croquetas de Bacalao
Croquetas de Bacalao are a beloved Spanish tapas dish featuring a creamy, savory filling made from flaked salt cod (bacalao) and a rich béchamel sauce, which is then breaded and deep-fried until golden and crispy. Originating from Spain, they are a staple in bars and homes across the country, particularly popular during Lent and festive occasions.
🍽️ Nutrition at a glance
These croquettes are a balanced but indulgent bite, offering a good source of protein from the cod and dairy, with a moderate amount of fat from the frying process and butter in the sauce. A typical serving of two to three croquettes provides roughly 200-300 calories, along with nutrients like calcium and omega-3 fatty acids.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 14 g |
| Carbs | 25 g |
| Fat | 17 g |
| Fiber | 1.5 g |
| Sugar | 1.2 g |
| Sodium | 680 mg |
| Potassium | 280 mg |
| Phosphorus | 150 mg |
| Selenium | 22 µg |
| Vitamin B12 | 1.8 µg |
| Niacin (B3) | 3.5 mg |
| Vitamin B6 | 0.3 mg |
| Iron | 1.8 mg |
| Calcium | 45 mg |
Per 4 pieces (120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, they represent a classic example of Spanish 'cocina de aprovechamiento' (waste-not cooking), transforming preserved fish into a luxurious treat. Nutritionally, the use of salt cod provides a concentrated source of protein and healthy fats, making them a more nutrient-dense option compared to many other fried appetizers.
