Have you tried salmon patties before? If you would like to incorporate more fish into your diet and are looking for a new and creative way for serving fish then I would encourage you to give this recipe a try. One of the key components of the Mediterranean diet is to eat fish two times a week (6-8 ounces in total) as it has been shown to improve heart health. This recipe has a Mediterranean twist as it is served with a roasted red pepper sauce which adds amazing flavor. Try it today!
Health Benefits of Salmon: Omega-3 Fatty Acids and Heart Health
Fish are a power house for nutrients. Fatty fish, such as salmon, are rich in healthy fats called omega-3 fatty acids. These fatty acids are considered ‘essential’ meaning that your body can’t make them and that you have to get them from your diet. There are two types of omega-3 fatty acids: EPA and DHA. Salmon is a great source for both types of omega-3. Research has shown that omega-3 fatty acids have anti-inflammatory properties which help reduce your risk for heart disease, lower blood pressure and decrease inflammation (1). Consuming two servings of fish per week (3-4 oz each serving) can help you meet your omega-3 fatty acid requirements, which is 250-500 milligrams per day. For reference 3.5 ounces (100 grams) of cooked wild salmon contains 2.6 grams of omega 3 fats (2).
Other Health Benefits of Salmon
Salmon is a great source of protein. One 3 ounce serving of salmon provides 21 grams of protein. It is also high in several B vitamins, selenium and potassium, all important for normal metabolic functions and blood pressure regulation. Salmon plays an important role for brain health, with research emphasizing the importance of it for fetal brain development during pregnancy and for reducing risk for Alzheimer’s disease and dementia (1).
Wild Verses Farmed Salmon: Which to Choose
Choosing wild or farmed salmon can be a controversial topic and is ultimately a personal choice. There are some nutritional differences between wild and farmed salmon. The biggest difference is the amount of fat; farmed salmon contains more total fat than wild salmon. Therefore, it contains more saturated fat and more omega-3 fatty acids. Here is the comparison between the two:
½ a filet of WILD raw Atlantic salmon contains 13 grams of fat, 1.9 grams of saturated fat and 3.4 grams of omega 3 fatty acids (3).
½ filet of FARMED raw Atlantic salmon contains 27 grams of fat, 6 grams of saturated fat and 4.2 grams of omega 3 fatty acids (4).
Other nutrient differences is that wild salmon contains more potassium, zinc and iron compared with farmed salmon.
Other factors that may affect your decision are environmental fishing practices, possible contamination levels, and price. Regardless of which you choose, both wild and farmed salmon are safe to consume and should be included often in your diet (5).
Canned Salmon: A Great Option
Canned salmon can be a great and convenient option for including more fish in your diet. There are typically two types of canned salmon: one with bones and skin, and the other that is boneless and skinless. Consuming the canned salmon with bones is an excellent way to boost your calcium for the day, as the small bones are edible and provide calcium. It’s a personal preference as to whether you choose the canned salmon with or without bones. Experiment to see which one you like! The two types of canned salmon are typically pink or sockeye salmon, with sockeye salmon having slightly higher levels of omega-3 fats.
Mediterranean Salmon Patties with Roasted Red Pepper Sauce
These salmon patties are packed with flavor and served with a delicious roasted red pepper sauce.
- 2 cans of canned salmon (6 oz cans) boneless, skinless
- ½ cup of breadcrumbs or semolina in ¼ cup portions
- 1 egg
- ¼ cup mayonnaise
- 1 green onion chopped
- 1/2 tbsp lemon juice
- Salt to taste
- Pepper to taste
- 2 tbsp parsley chopped
- ½ red pepper diced (around ½ cup)
- 4 tbsp olive oil
For the roasted red pepper sauce:
- 1 can roasted red peppers around 12 oz or 2 peppers
- 1 garlic clove
- 1 tbsp olive oil
- 1 tsp white vinegar
- Black pepper
In a bowl, add the egg and beat well.
Add the mayo, green onion, lemon, salt, pepper, and 1/4 cup semolina/breadcrumbs. Gently mix.
Add the salmon, red peppers and parsley and mix until well combined.
Using your hands form 6-8 patties.
Sprinkle the extra semolina/breadcrumbs on each side of the patty.
Heat 2 tbsp of olive oil in a nonstick pan. Place 4 patties and cook each side for 3-4 minutes or until golden brown on medium-low heat. Once cooked, set aside. Place the rest of the patties in the pan with the rest of the oil (note: you don't have to use all the oil in this recipe; some people may need more or less).
To make the roasted red pepper sauce, add the roasted red peppers, garlic, olive oil, vinegar and black pepper into a small blender or food processor. Pulse mixture for a few seconds, being careful not to over blend. Pour into a bowl and set aside.
Serve patties with roasted red pepper sauce. Enjoy with a whole wheat bun or side of quinoa.
Store leftovers in an airtight container in the fridge. Re-heat in a pan for best results.