This is what we had for dinner tonight! It was so tasty I had to share. Believe it or not my 7 year old begged me to make these salmon patties and even the 5 year old gobbled them up. That doesn’t happen often in our house and it warms my heart when it does. It is a super easy recipe. Cook up a quick side of whole wheat couscous and roast up some asparagus with a little olive oil and a touch of salt and lemon pepper (the kids had their favorite – broccoli) and you’ve got a perfectly balanced and DELICIOUS meal!
Canned salmon is a great item to keep in your pantry. It is an excellent source of omega-3 fatty acids — one (four-ounce) portion contains up to 2.2 grams and helps to get you to that goal of 2 servings of fish per week. Because there’s no significant difference in omega-3 levels among salmon varieties, let flavor and texture guide your choices. Wild is always better than farmed. It might seem strange, but don’t bother removing the skin and bones. The bones are soft and can be crushed up easily so you won’t even know they are there. Plus, they add some calcium!
1 (14 1/2 oz.) can wild pink or red salmon
1/4 – 1/2 cup finely diced shallot or onion
2 large eggs, lightly beaten
1/2 cup plus 2-4 Tbsp. whole wheat panko bread crumbs (Publix has them. They are on the aisle with the other regular bread crumbs.)
2 Tbsp canola oil
Unsweetened applesauce for dipping
In a large mixing bowl, flake the salmon and crush up bones. Add the shallot, eggs, and 1/2 cup bread crumbs, and mix well. Using your hands, divide the mixture into 8 balls and flatten slightly to make patties. Dust lightly with additional bread crumbs.
In frying pan over medium heat, warm the 1 Tbsp. oil. Cook patties in two batches. When oil is hot, add half of the salmon patties and cook until golden on the underside, about 2 minutes. Turn the patties and cook until the second side is golden, 1-2 minutes more. Transfer to paper towels to drain briefly.
Yield: 8 servings (serving size: 1 patty)
Calories: 168 Fat:10 g (sat 1.3 g) Cholesterol: 81.5 mg Calcium: 9.2 mg Carbohydrate: 4.6 g Sodium: 262 mg Protein: 13 g
Want more healthy recipes? Check out my recipe section where I recently added a few of my favorites. I have also added a section under recipes called Healthy Recipe Resources where you can find several great websites with tons of new healthy recipes to try. Happy Cooking!