Fibre-Rich Salmon Patties

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

25 min (for 4 serves)

COOKING TIME

10 min (for 4 serves)

DINNER

Fish

SUMMARY

Serve your family with a dinner meal that is not only healthy but deliciously satisfying. Salmon fillets are a good source of Omega-3 fatty acids, when combined with cornmeal and rolled oats it makes even healthier because it also becomes rich in fibre. You can serve the patties with tossed green salad.

INGREDIENTS

1.00 fillet (142 g)

Salmon Fillet, poached

0.25 cup (24 g)

Rolled Oats

0.13 cup (16 g)

Cornmeal

0.50 egg (15 g)

Egg

15 g

Onion, chopped

1.00 stalk (40 g)

Celery, chopped

1 g

Sea Salt

1 g

Black Pepper, ground

3 g

Olive Oil

METHOD

1. In a medium bowl, mix salmon, rolled oats, cornmeal, celery and onion.

2. Beat eggs, then add to the salmon mixture. Mash salmon and mix until combined well.

3. Season with salt and pepper to taste.

4. Cover and chill for 15 minutes.

5. Shape into balls then press to form patties.

6. Heat skillet to a medium high, drizzle with oil.

7. Cook patties about 5 minutes on each side or until browned.

8. Drain in paper towels to remove excess fat.

9. Serve immediately with tossed green salad (optional).

NUTRITIONAL PANEL

Per Serve

Energy:

1,058.1 kJ (252.9 kcal)

Protein:

23.2 g

Total Fat:

11.4 g

-Saturated:

2.7 g

-Mono-Unsaturated:

4.2 g

-Poly-Unsaturated:

2.8 g

Total Carbs:

13.4 g

-Complex Carbs:

12.4 g

-Sugar:

0.7 g

Fibre:

1.9 g

Water:

75.5 mL

Alcohol:

0.0 g

Cholesterol:

54.7 mg

This entry was posted in Dinners, Fibre, Recipes, Seafood and tagged Fibre-Rich, Patties, Fibre-Rich Salmon Patties Recipe, Dinner, salmon on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →