These salmon patties are a healthy and delicious option for those following the 21 Day Fix meal plan. Packed with protein and omega-3 fatty acids, they are easy to prepare and can be served as a main dish or a snack.
The recipe is simple, using canned salmon, breadcrumbs, and seasonings. You can customize the flavors by adding herbs or spices according to your taste.
Overview of Salmon Patties
Salmon patties are a delightful dish that brings together the rich flavors of fish with a crispy texture that appeals to many palates.
These patties are not only delicious but also packed with nutrients, making them a great choice for a healthy meal.
They can be served as a main course or enjoyed as a snack, making them versatile for various occasions.
Ingredients That Shine
The foundation of these salmon patties lies in simple yet wholesome ingredients.
Canned salmon serves as the star, providing a convenient source of protein and omega-3 fatty acids.
Whole wheat or gluten-free breadcrumbs add texture, while fresh herbs and spices enhance the flavor profile, creating a dish that is both satisfying and nutritious.
Preparation Steps
Creating these salmon patties is straightforward and can be accomplished in about 30 minutes.
Start by mixing the flaked salmon with breadcrumbs, eggs, and seasonings in a large bowl.
Once combined, shape the mixture into patties and pan-fry them until they achieve a golden-brown crust.
Cooking Techniques
Pan-frying is the method of choice for these patties, allowing for a crispy exterior while keeping the inside flaky and moist.
Using olive oil not only adds flavor but also contributes to a healthier cooking option compared to other fats.
Cooking them over medium heat ensures even cooking and prevents burning, resulting in perfectly cooked salmon patties.
Serving Suggestions
These salmon patties are best served warm, garnished with fresh parsley for a pop of color and flavor.
A side of mixed greens complements the dish, adding freshness and crunch.
They can also be enjoyed with various dips or sauces, making them adaptable to different tastes.
Nutritional Benefits
Each serving of these salmon patties is not only delicious but also nutritious.
With a good balance of protein, healthy fats, and carbohydrates, they fit well into a balanced diet.
These patties are an excellent option for anyone looking to incorporate more fish into their meals while enjoying a satisfying dish.
Healthy Salmon Patties for 21 Day Fix
These salmon patties are made with canned salmon mixed with breadcrumbs, eggs, and seasonings, then pan-fried until golden brown. The recipe takes about 30 minutes to prepare and serves 4 people.
Ingredients
- 2 cans (14.75 oz each) salmon, drained and flaked
- 1/2 cup breadcrumbs (whole wheat or gluten-free)
- 2 large eggs, beaten
- 1/4 cup finely chopped onion
- 2 tablespoons fresh parsley, chopped (or 1 tablespoon dried)
- 1 teaspoon garlic powder
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Olive oil for frying
Instructions
- Prepare the Mixture: In a large bowl, combine the flaked salmon, breadcrumbs, beaten eggs, chopped onion, parsley, garlic powder, lemon juice, salt, and pepper. Mix until well combined.
- Form Patties: Shape the mixture into patties, about 2-3 inches in diameter.
- Cook the Patties: Heat a skillet over medium heat and add a drizzle of olive oil. Once hot, add the patties and cook for 4-5 minutes on each side, or until golden brown and cooked through.
- Serve: Remove from the skillet and serve warm. These patties can be enjoyed on their own or with a side salad.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 patties
- Calories: 180kcal
- Fat: 8g
- Protein: 22g
- Carbohydrates: 6g
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