SALMON PATTIES

INGREDIENTS:

  • 1 small sweet potato
  • 210g steamed fresh salmon (leftovers can be used)
  • 1/4 cup cottage cheese
  • 2 tsp. red onion, finely chopped
  • 1 tbsp. parsley, chopped
  • 1 tbsp. lemon juice
  • 2 tbsp. multigrain flour or you favourite diabetic flour
  • 1/4 cup low fat milk (Heart Active)
  • Mixed salad for serving

INSTRUCTIONS:

  1. Boil the sweet potato until just cooked and mash.
  2. Combine the sweet potato, salmon, cottage cheese, onion, parsley, lemon juice, flour and milk in a bowl. Shape mixture into 8 patties.
  3. Cook under a hot grill until just browned.
  4. Serve with salad.

Nutrient values of original

Calories120

Fat4g

Protein13g

Carbs7g

Fibre1g

Adapted from http://www.shapeme.com.au/weight-loss-recipes/126/Salmon-Patties?fbclid=IwAR0BDhvSdyFTMvB6B74TULsRXfC6-A5MFef87uERrIdnbirmWE-Io51Nijo

 

SALMON HASH
INGREDIENTS

2 tbsp Olive Oil
1 medium yellow onion
3 cloves garlic
1/2 inch. 3 cm piece of ginger
2 salmon fillets
1/2 tsp coriander
1/2 tsp smoked paprika
1/4 tsp turmeric
3 basil leaves
1 tbsp fresh parsley
1 small red sweet potato
2 cups fresh spinach
2 tbsp almonds
2 tbsp cashews

INSTRUCTIONS
1. Finely dice onion and garlic cloves. Also, carefully grate ginger up with a handheld grater.
2. Place the Olive Oil to a medium stoneware fry pan over medium heat and add in the diced onion. Sauté about 10 minutes, stirring often so onion doesn’t burn.
3. Add the ginger and garlic and sauté about a minute. Using a grater grate the sweet potato into the pan and let cook a couple of minutes.
4. Remove any skin from salmon fillets and move the sweet potato/onion mix to the side and add salmon to pan with onions, etc. Also, sprinkle in the turmeric, coriander, and smoked paprika. Let fillets sauté about 5 minutes.
5. Turn the fillets over and gently flake them with your spoon. Let it cook for another 3- 5 minutes.
6. Chop the basil and parsley and add to the salmon fillets. Then stir well.
7. Add in the spinach and cashews and almonds and stir. Sauté until spinach has wilted.
8. Serve warm.

 

SALMON PATTIES

INGEDIENTS

  • 1 small sweet potato
  • 210g can of red or pink salmon (or fresh steamed salmon)
  • 1/4 cup cottage cheese
  • 2 tsp. red onion finely chopped
  • 1 tbsp. parsley chopped
  • 1 tbsp. lemon juice
  • 1 egg white or more if required
  • Mixed salad for serving

INSTRUCTIONS

  1. Boil the sweet potato until just cooked and mash.
  2. Combine sweet potato, salmon, cottage cheese, onion, parsley, lemon juice and egg white in a bowl. Shape mixture into 8 patties.
  3. Cook under a hot grill until just browned or in a steamer until cooked. NB1
  4. Serve with salad.

Adapted from http://www.shapeme.com.au/weight-loss-recipes/126/Salmon-Patties

NB1 The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

http://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/

 

SALMON FISH CAKES THAI STYLE

INGREDIENTS

2 cups steamed and mashed sweet potato or kumara
1/2 cup coarsely chopped coriander
415g no added salt pink salmon, drained & cartilage removed (fresh is possible steamed and flacked)

2 tablespoons Thai red curry paste (mild, medium or hot, it’s up to you) sugar free version can be found here. http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

INSTRUCTIONS

  1. In a large bowl, add the mashed sweet potato, curry paste, coriander & salmon. Mix well to combine, shape into patties and cook in a stoneware fry pan over medium heat until just golden brown, about 4 minutes each side.
  2. Tip: You can also line a baking tray with baking/parchment paper and bake at 180C for 20 mins until golden. Steam them in a steamer or even drop into boiling water and cook as a dumpling.

Wellness Tip:

Serving suggestion:

With a fresh garden salad OR steamed Asian green vegetables.

Adapted from www.4ingredients.com.au/shop

 

salmon pTTIES

SALMON PATTIES AND GARLIC

INGREDIENTS
1 tin salmon (Fresh salmon if possible steamed and flacked is better)
1 tbls. chopped parsley
5 spring garlic (young garlic plants, leaves included) finely chopped roots discarded
½ red onion finely chopped
¼ cup almond meal
1 egg
juice of lemon or lime
garlic and pepper to taste

Method for patties NB1

  1. In a large bowl combine all ingredients
    2. Roll into about 8 balls then carefully press down
  2. Heat 1 tbls. olive oil in fry pan on medium heat and fry patties in batched until each side is golden (approx. 4 mins)
    4. Drain on paper towel

Serve with salad greens (lettuce, beetroot leaves, pea shoots, rocket)
Add 2 Spring Garlic finely chopped
Dress with olive oil and balsamic vinegar.

Adapted from https://www.farmhousedirect.com.au/blog/recipes/salmon-patties-spring-garlic?utm_source=Facebook&utm_campaign=recipe_&utm_medium=Social

NB1 These can also be steamed that may be a better alternative for some diabetics.

 

fish cakes and salad 1

SALMON PATTIES

Serves 4

INGREDIENTS

  • 2 Eggs
  • 2 x 150g/5.2oz zucchini’s (grated)
  • 1 x 130g/4.5oz turnup peeled and grated (can swap for carrot or parsnip)
  • 1 can (420g) pink salmon, drained and flaked (or tuna in spring water) (Fresh steamed fin fish can also be used and would be better)

INSTRUCTIONS

  1. Into a large bowl, place all the ingredients and season with cracked pepper. Stir well to combine.
  2. Using damp or floured hands, roll the mixture into 12 cakes.
  3. Refrigerate for 20 minutes.
  4. Preheat the oven to 180c/360F.
  5. Line a baking tray wit baking/parchment paper.
  6. Place the cakes on the prepared tray and bake until golden, about 25 minutes, turning halfway through.

Per serving:

Energy 894kj

Total Fat 9.7g

Saturated Fat 2.8g

Sodium 123mg

Carbohydrate 2.9g

Fibre 1.4g

Adapted from http://www.4ingredients.com.au

 

 

POACHED SALMON AND POTATO CAKES 2         POACHED SALMON AND POTATO CAKES 1          POACHED SALMON AND POTATO CAKES 4          POACHED SALMON AND POTATO CAKES 3

POACHED SALMON AND WHITE SWEET POTATO CAKES!

We made Salmon cakes with poached fresh salmon rather than the canned. Teamed with homemade chick pea and herb mix of choice and tahini sauce.

The salmon cakes were the usual mashed steamed white sweet potato, salmon, eggs, onion, parsley, lemon juice, ginger and pepper and coated in wholemeal flour.

 

picture

14 3/4 Oz Canned Salmon (I used Red Sockeye)
2 Egg Whites slightly beaten
1/2 small Onion Chopped…
Lemon Juice couple squirts
Mixed herbs to taste
Black Pepper to taste

2 Tbsps. Seasoned multigrain bread crumbs.

Prepare Salmon

Open can, drain Salmon and place on chopping board for easier prep. Using a knife scrap off the skin.

Place the cleaned Salmon in a mixing bowl. Do not throw the bones out. They are a great source of calcium. Break up the bones with a spoon and place in bowl.

Mix

Add egg whites, onions, lemon juice, and seasoning to the Salmon and mix. Mix in the patty.

In a medium size stoneware fry pan. Lightly spray with olive oil

Place pan over Med/High heat.
Make four even size Salmon Patties and placed in the preheated skillet.

Cook for 3-4 each side

Serve with steamed or baked vegetables.

sweet-potato-and-hoki-patties

SWEET POTATO AND SALMON PATTIES

Ingredients

600g sweet potato steamed then mashed and cool
700g Salmon steamed and then shredded with forks and cool
1 bunch spring onions finely sliced
1tbsp cumin
1 egg
Ginger and pepper to taste

Instructions

Mix all together and form into patties. Fry for a couple of minutes each side to get some colour. Serve with steamed vegetables.

 

Salmon fishcakes

Healthy and delicious, these tasty fishcakes will not only be enjoyed by all, but they also store well in the freezer so you can always have a speedy meal on hand if you need.

Makes: 8

Ingredients:

  • ginger freshly ground black pepper
  • 50g peas (fresh is best but frozen can be used)
  • 600 g sweet potatoes, peeled and chopped in 1cm pieces
  • ½ a bunch of fresh chives, finely chopped
  • 2 x 180g tins of quality salmon, washed and drained (Fresh salmon is better roughly minced.)
  • 1 lemon
  • 1 tablespoon whole meal flour, plus extra for dusting
  • 1 large free-range egg
  • Olive oil

Method:

  1. Half fill a large saucepan with cold water and add. Place on a high heat and bring to the boil.
  2. If using fresh peas, pod them into a bowl, then leave to one side.
  3. Once the water is boiling, carefully add the sweet potatoes, bring back to the boil, then turn the heat down to medium and simmer gently for around 10 minutes, or until cooked through. Add the peas for the last two minutes.
  4. In a mixing bowl, add the chives and salmon. If using canned fish use a fork to flake it into small chunks.
  5. Once cooked, drain the potatoes and peas and leave them to cool completely.
  6. Finely grate the lemon zest, then add it to the bowl along with the flour. Crack in the egg and season with a tiny pinch of pepper.
  7. Once cool, tip the sweet potatoes and peas back into the pan and use a potato masher to mash them really well. Add the mash to the bowl, then mix together until really well combined.
  8. Sprinkle a little flour over a clean work surface and onto a large plate. Divide the mixture into eight and use your hands to pat and shape each ball into a fishcake, roughly 2cm thick. Place them onto the floured plate, dusting your hands and the top of each fish cake lightly with flour as you go.
  9. Place a large frying pan on a medium heat and add one tablespoon of olive oil. Carefully place the fishcakes into the pan and cook for three to four minutes on each side, or until crisp and golden, turning carefully with a fish slice. Remember turn only once.

 

Salmon fishcakes

Healthy and delicious, these tasty fishcakes will not only be enjoyed by all, but they also store well in the freezer so you can always have a speedy meal on hand if you need.

Makes: 8

Ingredients:

Ginger freshly ground black pepper

50g peas (fresh is best but frozen can be used)

600 g sweet potatoes, peeled and chopped in 1cm pieces

½ a bunch of fresh chives, finely chopped

2 x 180g tins of quality salmon, washed and drained (Fresh salmon is better roughly minced. Tuna or any oily fin fish can be used)

1 lemon

1 tablespoon whole meal flour, plus extra for dusting

1 large free-range egg

Olive oil

Method:

  1. Half fill a large saucepan with cold water and add. Place on a high heat and bring to the boil.
  2. If using fresh peas, pod them into a bowl, then leave to one side.
  3. Once the water is boiling, carefully add the sweet potatoes, bring back to the boil, then turn the heat down to medium and simmer gently for around 10 minutes, or until cooked through. Add the peas for the last two minutes.
  4. In a mixing bowl, add the chives and salmon. Use a fork to flake it into small chunks.
  5. Once cooked, drain the potatoes and peas and leave them to cool completely.
  6. Finely grate the lemon zest, then add it to the bowl along with the flour. Crack in the egg and season with a tiny pinch of pepper.
  7. Once cool, tip the sweet potatoes and peas back into the pan and use a potato masher to mash them really well. Add the mash to the bowl, then mix together until really well combined.
  8. Sprinkle a little whole meal flour over a clean work surface and onto a large plate. Divide the mixture into eight and use your hands to pat and shape each ball into a fishcake, roughly 2cm thick. Place them onto the floured plate, dusting your hands and the top of each fish cake lightly with flour as you go.
  9. Place a large stone ware frying pan on a medium heat and spray with olive oil. Carefully place the fishcakes into the pan and cook for three to four minutes on each side, or until crisp and golden, turning carefully with a fish slice. Remember turn only once.

SALMON & CHIVE BASKETS

Ingredients

  • 400g wholegrain bread slices (approx 6 slices)
  • 80g light Greek yoghurt
  • 10g chives
  • 50g fresh cooked salmon (Left overs are OK.)
  • 5g chives (for garnish)

Method                                                                                                          

  1. Cut circles out of bread.
  2. Place bread in muffin tray and cook 10-15 minutes until just golden brown.
  3. Mix together Greek yoghurt and chives and set aside.
  4. Slice salmon into strips and set aside.
  5. Remove bread from oven and let cool. Spoon Greek yoghurt mixture into the baskets, top with smoked salmon and extra chives as a garnish.

 

EASY FISH CAKES

These easy fish cakes are a good source of omega-3 fats. The recipe is reproduced for GI News from the latest (it’s the third if you are counting) edition of Nicole Senior’s Eat To Beat Cholesterol (New Holland). The delicious recipes in the book were created by Veronica Cuskelly.

EASY FISH CAKES

We used Burgen brand Soy-Lin bread but you could use any mixed grain and seed bread.
Preparation time: 15 minutes • Cooking time: 15 minutes • Serves: 2

Patties
3 slices soy and linseed bread, crumbed (try Burgan wholegrain and oats)
2 x 110g (4oz) cans sardines in water, drained and mashed (try fresh steamed salmon or any oily fish)
½ cup diced red onion
2 tsp finely chopped dill
1 lemon, finely zested
1 egg, lightly beaten
1 tbsp. wholemeal flour, (pic pea or gluten free if you prefer.)
1 tbsp. olive oil
Lemon wedges

Salad
2 handfuls salad leaves – spinach, kale and rainbow chard
1 cup finely shredded carrot
Dill sprigs
½–1 tbsp. caramelised balsamic vinegar

Instructions

  1. To make the patties, place the breadcrumbs into a mixing bowl. Add sardines, onion, dill, lemon zest and egg and mix well.
  2. Shape into four even patties. (The mixture should be easy to handle, if it is too soft, mix in a little wholemeal flour.)
  3. Place flour on a flat plate and coat patties, one at a time, well with flour.
  4. Heat the oil in a non-stick frying pan (Stoneware works well) over a medium heat and cook the cakes until golden on each side and cooked through, 8–10 minutes.
  5. To make the salad, combine the salad leaves, carrot, dill sprigs and vinegar. Serve the patties with lemon wedges and salad on the side.

Per serve
1900kJ/ 450 calories; 33g protein; 24g fat (includes 4g saturated fat; saturated: unsaturated fat ratio 0.2); 25g available carbs; 6g fibre 408mg sodium

Adapted from Glycemic Index Foundation

 

SALMON SWEET POTATO AND TOMATO PIE

INGREDIENTS

  • 1kg sweet potatoes, peeled and finely sliced
  • 1 medium red onion, peeled and finely sliced
  • 400g fresh salmon (any oily fish can be used deboned)
  • 400g fresh tomatoes crushed
  • 2 tablespoons parsley, chopped
  • 1 teaspoon dried thyme
  • 1 teaspoon Tabasco (optional)
  • ginger and freshly ground black pepper to taste

INSTRUCTIONS

  1. Preheat oven to 180C. In a large bowl mix the salmon cut into small pieces with two thirds of the sliced sweet potato, onion, tomato, herbs, Tabasco (if your using it) and season generously with ginger and pepper.
  2. Pile into an ovenproof dish and arrange the rest of the sliced sweet potato in an overlapping pattern on top.
  3. Bake in the oven for 50-60 minutes until the potato is tender.
  4. Serve hot with a green salad.
  5. Serves 4
  6. Tip: Adding a little chilli if you want a spicier dish.

FISH CAKES

Healthy and delicious, these tasty fishcakes will not only be enjoyed by all, but they also store well in the freezer so you can always have a speedy meal on hand if you need.

Ingredients:

Ginger and freshly ground black pepper

50g peas (fresh or frozen)

600 g sweet potatoes, peeled and chopped in 1cm pieces

½ a bunch of fresh chives, finely chopped

2 x 180g tins of quality salmon, washed and drained (Any fresh oily fish fillets can be used finely chopped)

1 lemon

1 tablespoon chick pea flour, plus extra for dusting

1 large free-range egg

Olive oil

Method:

  1. Half fill a large saucepan with cold water and bring to the boil.
  2. If using fresh peas, pod them into a bowl, then leave to one side.
  3. Once the water is boiling, carefully add the sweet potatoes, bring back to the boil, then turn the heat down to medium and simmer gently for around 10 minutes, or until cooked through. Add the peas for the last two minutes.
  4. In a mixing bowl, add the chives and salmon. Using a fork, flake it into small chunks.
  5. Once cooked, drain the sweet potatoes and peas and leave them to cool completely.
  6. Finely grate the lemon zest, then add it to the bowl along with the flour. Crack in the egg and season with a tiny pinch of pepper.
  7. Once cool, tip the sweet potatoes and peas back into the pan and use a potato masher to mash them really well. Add the mash to the bowl, then mix together until really well combined.
  8. Sprinkle a little flour over a clean work surface and onto a large plate. Divide the mixture into eight and use your hands to pat and shape each ball into a fishcake, roughly 2cm thick. Place them onto the floured plate, dusting your hands and the top of each fish cake lightly with flour as you go.
  9. Place a large frying pan on a medium heat (or cook on the BBQ, you can also bake them.) Add one tablespoon of olive oil. Carefully place the fishcakes into the pan and cook for three to four minutes on each side, or until crisp and golden, turning carefully with a fish slice.

SALMON PATTIES WITH GREEK YOGURT AND CAPER SAUCE.

Ingredients

250 gms. salmon, skin and any bones removed, finely chopped
1/2 cup plus 1 Tbsp multigrain bread crumbs.
2 Tbsp. minced red onion
1  egg, beaten
1/2 cup Greek Yogurt with Caper to make the sauce, divided
1 tsp. fresh lemon zest
1/4 tsp. freshly ground black pepper
1 Tbsp. Olive oil
Mixed Spice or Moroccan Seasoning  (optional)
Instructions.
In a medium bowl, mix together the chopped salmon, bread crumbs, minced red onion, egg, 2 Tbsp of Greek Yogurt Caper Sauce, lemon zest, and black pepper.

Form the salmon mixture into two equal-sized salmon cakes.

Place them on a plate and refrigerate for 30 minutes to set.

Heat the oil in a small skillet over medium-high heat.

Add the salmon cakes and sauté for 4 to 5 minutes per side, until golden brown.

Serve the cakes with the Greek Yogurt Caper Sauce. For a spicier sauce, stir in a dash of  heat  add Mixed Spice or Moroccan Seasoning  to taste before serving.

fishing-1