Friends and Fish and Fries - Tara Rochford Nutrition

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Good evening!

Brian and I had an unexpected visitor tonight!

One of his great friends from childhood, Renee, who currently lives in LA is in town visiting her family. They have been friends forever, and I have heard many many stories of Renee and Brian’s adventures yet I have never met her until TODAY! Brian picked me up from work and surprised me with Renee in the car. Because we had a special guest, we of course offered her dinner!

Tonight’s menu was a new recipe…Tuna Croquettes inspired by Hungry-Girl with a small side salad and a side of Butternut Squash Fries.

Tuna Croquettes (supposed to yield 2 servings of 4 croquettes, but I was able to stretch it to 3 servings)

Ingredients:

1 6 oz can of chunk light tuna in water
1/4 cup red onion
3/4 cup Fiber One cereal
1 egg
2 tsp Hellman’s Dijonnaise
1 tsp lemon juice
1/2 tsp kosher salt
salt and pepper to taste

Preparation:

Place Fiber One in blender and add salt and pepper to taste. Blend until breadcrumb like consistency. Place half of the crumbs in a small bowl and set aside.

Place the second half of the crumbs in a mixing bowl. Add tuna, onion, egg, dijonnaise, lemon juice, and salt. Mix all together thoroughly.

Form tuna into 8 mounds on parchment paper. Allow to sit at room temperature for 15 minutes. Cover all sides of the mounds in the fiber one crumbs.

Bring a large nonstick pan to medium-high heat. Cook the croquettes on each side for 3 minutes.

Butternut Squash Fries (Yields 3 large servings)

These are so simple and tasty! To me, butternut squash is such a fall staple. I am so excited to finally be able to use it in recipes again!

Ingredients:

1 butternut squash
Nonstick cooking spray
Seasoning of choice (salt and pepper, seasoned salt, cinnamon and sugar, garlic salt, etc…)

Preparation:

Cut the butternut squash in half. Scoop out the seeds and “guts” like a pumpkin with a spoon.

Then, peel the squash with a vegetable peeler.

Cut the squash into french fry shaped pieces and place on a greased baking sheet. Make sure to blot the “fries” with a paper towel to absorb any excess liquid (if this step is skipped the fries will be soggy!!)

Toss with spices of choice. Place in an oven preheated to 400 degrees for 10 minutes. After 10 minutes, flip the “fries” and place in the oven for another 10 minutes.