Salmon Patties with Sautéed Squash & Zucchini

We've given this staple in times of financial hardship a clean, gourmet twist by adding cilantro and grated carrots. Protein-rich egg whites and whole-wheat bread crumbs seal the highly affordable deal.
SalmonPatties_article

Photo: Jodi Pudge

By Jeanette Hurt

Serves: 4
Hands-on time: 30 minutes.
Total time: 30 minutes.

INGREDIENTS:

  • 1 medium yellow onion, half diced and half thinly sliced, divided
  • 1 6-oz can salmon packed in water, without bones or skin, drained
  • 2 egg whites, whisked
  • 1 tsp Dijon mustard
  • 1/2 cup whole-wheat bread crumbs
  • 1 medium carrot, peeled and grated
  • 2 tbsp fresh cilantro, minced, divided
  • Olive oil cooking spray
  • 2 medium yellow squash, thinly sliced, or 12 baby patty pan squash, cut in half
  • 1 medium zucchini, thinly sliced
  • Sea salt and fresh ground black pepper, to taste
  • Additional fresh herbs, chopped, or green onion curls, for garnish (optional)

INSTRUCTIONS:

  1. In a large bowl, mix together diced onion, salmon, egg whites, Dijon, bread crumbs, carrot and 1 tbsp cilantro. Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter.
  2. Heat a large nonstick or cast-iron pan over medium-high for 1 minute. Mist with cooking spray. Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. Remove patties from pan and set aside.
  3. Wipe out same large nonstick or cast-iron pan with paper towel; then heat over medium-high for 1 minute. Mist with cooking spray again. Add squash, zucchini and thinly sliced onion. Sauté for about 2 minutes, then add 1 tbsp water. (The water will help steam vegetables and cook them more thoroughly.) Cook for another 5 minutes or until squash and zucchini are tender and onion is translucent. When vegetables are just finished cooking, add remaining 1 tbsp cilantro and mix. Remove from heat. Season with salt and pepper.
  4. Serve 1 patty with 3/4 cup vegetables. Garnish with additional herbs, if desired.

Nutrients per serving (1 patty and 3/4 cup vegetables): Calories: 210, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 30 g, Fiber: 6 g, Sugars: 6 g, Protein: 16 g, Sodium: 340 mg, Cholesterol: 25 mg

Nutritional Bonus: If you want a glowing complexion, don’t skip this recipe. Rich in omega-3 fatty acids, salmon is great for your skin, as it helps retain moisture and encourages the production of firming collagen. And if you need more food for thought: Omega-3s have been found to aid long-term cognition.

FULL PRICE
$4.18
COST PER SERVING
$1.05

FRUITY TWIST:
These salmon patties taste delicious all by themselves, but you can also dress them up with a simple fruit sauce. Combine 1/4 cup no-sugar-added fruit preserves (strawberry or raspberry works best) with 1/4 cup water. Cook preserves in a small saucepan over medium heat, stirring until thickened and warm. Remove from heat and drizzle over patties.