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Recipe by Rhiannon Hardingham, FGHG Naturopath and Nutritionist
This delicious and easy to prepare meal is so full of flavour and goodness that you’ll want to make it over and over again!
Fresh Salmon Patties with yoghurt sauce
Makes 12 large patties, to provide 6 serves.
These are a great way to sneak fish and greens into kids or fussy adults who are not usually a fan.
Salmon is an excellent source of protein, as well as omega 3 fats. Try to get Atlantic salmon if possible but otherwise Tasmanian salmon will do just fine.
By cooking and cooling the potato, you turn 50% of the starch into what is called ‘resistant starch’: a high quality fibre that is both good for your digestion, but also lowers the glycaemic load of the potato by half.
These make an excellent main meal, or individual patties make great snacks through the day.
560g skinless salmon fillet
400g potato, roughly chopped
1 celery heart, finely chopped to make about 1 cup
fresh parsley and/or dill, finely chopped to make about 1 cup
1 small red onion grated, or 5 spring onions, finely chopped
zest of 1 lemon, finely grated
1 cup fresh sourdough wholemeal or GF breadcrumbs
3 egg, whisked
salt & pepper to taste
flour for dusting
olive oil for frying
Steam salmon fillets until just cooked through. Meanwhile, boil potatoes until tender. Combine in a large bowl, mash together, and season with salt & pepper. Set aside to cool completely.
Once cooled, add celery, fresh herbs, onion, lemon zest, breadcrumbs, whisked egg, and further salt and pepper to taste. Combine.
Form into 12 patties, dusting with flour. Place in refrigerator for about 30 minutes until firm, and then fry in olive oil over medium heat until golden and cooked through. Rest on kitchen paper to absorb excess oil, and then serve with yoghurt sauce and a large green salad.
Keeps well in the fridge for 3 days, and makes excellent lunches or snacks.
Yoghurt Sauce
Combine greek yoghurt with chopped fresh mint or dill.
Green Salad
serves 2
2 handfuls of rocket leaves
1 medium zucchini, finely chopped (I use the slicing side of a box grater).
large handful of snow or sugar snap peas,
1/2 firm avocado, chopped into 1/2 cm dice
1/4 cup pepitas
handful of picked leaves of fresh herbs of your choice (parsley, mint or dill are all perfect)
Dressing
juice of 1 lemon
1 tsp apple cider vinegar
good slug of olive oil
salt & pepper to taste
Combine all ingredients in a large bowl. Dress salad and toss.