Friends, are you in a fish rut? Not sure what to prepare beyond a basic fillet? Or nervous to cook fish altogether? (We're looking at you orderers of fish only at restaurants folk). Well, fear no more! We've got you covered with our fool-proof Easy Weeknight Salmon Patties. Savory, crisp, and filled wth delicious chunks of salmon, these are not your typical mush ball salmon patties.
Let's face it. Fish can be tricky to master. This delicate protein can overcook quickly and become a tough, dry, fishy mess that not even the best sauce can cover up :-/ Then there's the issue of deciding whether or not to reheat those fishy leftovers. Normally this is a no-go, especially in the office break room but believe us when we tell you these delectable patties can be reheated and enjoyed!
Before we get into the "how" of cooking this dish let's talk about the ABCs of fish selection. Whether shopping fresh or frozen, keep an eye (and sniffer) out for these signs of a healthy catch:
- Look for fish that is shiny, firm in texture, and bright in color. As fresh fish ages its color will fade to gray/green and then brown.
- Fresh fish should have little to no scent, in other wards, it should not smell overly "fishy". Some describe a good fish scent as a faint cucumber smell.
- Fish at the market should be packed in ice for proper refrigeration
- Inspect packaging to ensure that there are no tears or openings
- Consume fish by the expiration date listed on the package
- Store frozen seafood in the freezer in its original packaging until use
- Perfect option as well! Look for varieties that are boneless, so you save yourself time later on
- Look for varieties than are packed in water, with no aded salt when possible
- Select cans without large dents or bulges
Alright, now that we've got fish selection 411 down talk about how to make a patty worth writing home about. First, we season and bake our fish while we prep our veggies.
To add flavor, color, and the right bit of crunch, we like to mix in some fresh onion, bell pepper, and celery.
We saute them for a few minutes...
And then we add our seasonings.
We continue sautéing the vegetables and seasonings just enough to allow the flavors to meld but not to lose their crunch.
By now our salmon is coming out of the oven. We let the salmon sit for a bit and then flake into large chunks.
Next, we combine our salmon, veggies, and remaining ingredients to create our patty mixture.
(Baby C inspects progress per usual)
Next, we form our patties and heat up our "grill" (aka George Foreman) or skillet.
Once patties are golden and have earned their grill stripes, they are ready to eat!
Nutrition Notes: Salmon is rich in Docosahexaenoic acid, or DHA, an omega 3 fatty acid strongly associated with improved heart and cognitive health. DHA found in salmon may help lower triglycerides and blood pressure, reduce the risk of blood clots, and protect arteries from harmful plaque accumulation. Additionally, DHA is essential for infant central nervous system development and may even help reduce inflammation associated with Rheumatoid Arthritis.
10-12 oz salmon, fresh or fully thawed (can sub with canned - it works amazingly well too!)
2 tbsp extra virgin olive oil
¼ tsp salt
⅛ tsp freshly cracked pepper
For patty mixture
1 tbsp extra virgin olive oil
½ yellow onion, diced
1 bell pepper, any color, diced
2 celery stalks, chopped
½ tsp salt
⅛ tsp smoked paprika
½ tsp onion powder
½ tsp garlic powder or 1 small clove, minced
¼ tsp dried dill
1 cup panko breadcrumbs
½ cup mayonnaise or plain Greek yogurt
Preheat oven to 400 degrees.
Lay salmon (skin side down) in a baking pan. Brush with olive oil and season with salt and pepper. Place uncovered in oven and bake for 16-18 minutes or until fish is opaque and easily flakes. Remove from oven an let sit for 10 minutes.
Flake salmon into large pieces and place into a large mixing bowl. Add remaining patty ingredients and mix until well incorporated. Form mixture into 10-12 even, 3" patties. Preheat a skillet (or George Foreman grill). Cook patties for approximately 2-3 minutes each side. Patties should be golden with a crispy exterior.
Enjoy with squeezes of fresh lemon or a simple dill aioli (mayo/yogurt blended with dill and lemon). Enjoy!
Calories - 201 Fat- 9g Carbohydrates - 19g Protein - 11g Fiber - 2g