Salmon Patties: Naturally Delicious

salmon Pattiessalmon Pattiessalmon PattiesEating more green food is good, right? If it’s fruit, or better yet vegetables! When St. Patrick’s Day rolled around this year, I was pleased to see many food bloggers, like Snack Girl, promoting real green food as oppposed to the fake, artifically green colored stuff which has become synonymous with the holiday. You know what I mean… how much green beer have you  consumed under a banner reading, Erin Go Bragh?

Now don’t get me wrong, I am all for celebrating Irish heritage!  Although the holiday is over for this year, the Recipe Reduxers are celebrating the ‘patty’ all month long! If you visit food photo sites, like Healthy Aperture,  you’ll see this craze played out with images of stacked patties of all kinds: potato patties, quinoa and black bean patties and chocolate peppermint patties, to name just a few. And so this month, we continue to stack ’em up!

You can plainly see I’m stacking the salmon patty, aka the salmon cake or salmon burger (and pairing it with something naturally green).  Each week I bake off enough fresh salmon for two meals; the first night I serve it with a salad and  a side. The second night I incorporate the leftover salmon into a soup, salad or other salmon inspired dish. Today’s  patties are my second meal made with this healthy and delicious fish.

Why do I prepare it twice a week? Well, my daughter accuses me of preparing foods I like. Imagine that. But  she’s right! That’s the overwhelming reason why my family gets a double dose of it weekly.  Nevertheless, I’d like to suggest you incoporate it into occasional meals for the health benefits.  No, it’s not magically delicious, but salmon is naturally low in salt/sodium,  a good source of protein, niacin, vitamin B6, vitamin B12 and selenium. Furthermore, salmon is an important source of omega-3 fattty acids, known to reduce cardiovascular risk and decrease inflammation. Recommendations are to comsume 3.5 ounces of salmon twice a  week for cardioprotective benefits.

Please spread the Irish spirit with this patty, or one of the patties in the links below, for a wholesome meal fit for the health conscious,  Leprechauns included!

What’s your favorite ‘patty’ recipe? What naturally green food do you pair with it?

salmon PattiesSalmon Patties (makes 4-6 patties)

Salmon Patties: Naturally Delicious

Serves 4     adjust servings


Ingredients

  • 1 1/2 – 2 cups leftover cooked salmon
  • 1 small finely cut onion
  • 2 Tablespoons fresh lemon juice
  • 1 whole egg, lightly beaten
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • pinch of cayenne pepper
  • 1 cup panko
  • 1 tablespoon olive oil or enough to spray pan
  • lemon wedges

Instructions

  1. 1. In a mixing bowl, flake cooked salmon with a fork.
  2. 2. Add onion, lemon juice, egg, salt,and peppers. Mix to combine.
  3. 3.Add just enough panko to bind the mixture together (1/4-1/2 cup).
  4. 4.Shape into 4-6  patties and coat exterior with remaining panko.
  5. 5. Place on a non stick cookie sheet or one that has been sprayed with olive oil.
  6. 6. Refrigerate for 30 minutes.
  7. 7. Bake 375 degrees F for 30 to 40 minutes or until browned.
  8. Serve with and lemon wedges and a fresh green salad.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 468kcal Calories from fat 254
% Daily Value
Total Fat 28g 43%
Saturated Fat 6g 30%
Transfat 0g
Cholesterol 135mg 45%
Sodium 259mg 11%
Carbohydrate 13g 4%
Dietary Fiber 1g 4%
Sugars 1g
Protein 38g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

A Delicious Dose of Omega-3 Fatty Acids | Salmon Chowder

salmon chowder

Yesterday afternoon it was 70 degrees when Brody and I ran the Loop and observed the giant Christmas tree being  set up outside of the Wrightsville Beach Town Hall. Nine hours later, my facebook friends were posting that it was snowing in Wilmington! What do I make of this? What else, it’s time to put on a pot of soup!

Lucky for me, the leftover baked salmon and steamed brown rice in my refrigerator will make prepation of my salmon chowder a cinch. This soup will not only warm you up, it’s a   scrumptious way to get a  healthy dose of omega-3 fatty acids.  So let it snow…I’m making soup!

salmon chowder

What do snow flurries and cold inspire you to do?

Serves 4     adjust servings


Ingredients

  • 1/2 cup chopped onion
  • 1/2 cup chopped celery
  • 1/2 cup chopped green pepper
  • 1 clove garlic, minced
  • 1/4 cup flour
  • 1 can low sodium chicken broth
  • 1 cup cooked brown rice
  • 1 cup diced carrots
  • 3/4 cup water
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon thyme
  • 1 pound baked salmon
  • 12 ounce evaporated skim milk
  • 1 can cream style corn
  • 1/2 cup frozen peas
  • cut chives to garnish

Instructions

  1. Use cooking spray to coat large soup pot. Add first four ingredients and saute over medium heat until tender. Sprinkle with flour and stir to combine. Add broth and next four ingredients. Stir and reduce heat to just below boiling. Cook uncovered 20 minutes. Stir in salmon, evaporated milk, cream corn, frozen peas and brown rice. Cook another 5-10 until peas are cooked. Serves 4.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 497kcal Calories from fat 155
% Daily Value
Total Fat 17g 26%
Saturated Fat 4g 20%
Cholesterol 64mg 21%
Sodium 513mg 21%
Carbohydrate 54g 18%
Dietary Fiber 5g 20%
Sugars 11g
Protein 34g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
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