Salmon Patties with Vegetable Cream Sauce are a healthy way to eat unsaturated, omega-3 fats.
Eating “Good” Fats
There are unsaturated, good-for-you fats and the saturated and trans, bad-for-you fats. Omega-3 fats fall into the former category as a type of unsaturated fat. Omega-3 fats can help to boost our good cholesterol, lower our bad cholesterol, fight inflammation, aid nerve function and improve the appearance of our hair, skin and nails.
Heart-healthy omega-3 fats are found in salmon, halibut, soybeans, flax or hemp seeds and walnuts. Try this recipe for Salmon Patties with Vegetable Cream Sauce to incorporate healthy fats into your child’s diet.
Prep time: 15 minutes
Cook time: 8-10 minutes
Note: You can lower the sodium by opting for fresh salmon instead of canned, or by draining canned salmon very well.
1 (14.75 ounce) can wild Atlantic salmon, undrained and flaked
1 slice whole-grain bread, shredded
3 Tablespoons chopped green onion
1 medium garlic clove, minced
1 teaspoon dried dill
3 Tablespoons minced green bell pepper
1 Tablespoon flour
¾ teaspoon salt
½ teaspoon sweet paprika
1⁄8 teaspoon ground pepper
2 Tablespoons olive oil
1. Combine all of the ingredients, except for the oil, in a large bowl.
2. Form salmon mixture into 8 round patties. Flatten each patty to about ½-inch thick.
3. Heat a medium-large skillet over medium heat. Add oil and salmon patties. Cook for about 8-10 minutes or until browned. (Turn patties over halfway through the cooking time.)
4. Serve patties with Vegetable Cream Sauce (recipe follows) for a topping or dip.
Vegetable Cream Sauce
2 Tablespoons unsalted butter
2 Tablespoons flour
1 ½-2 cups skim milk
4 cups frozen peas or mixed veggies
1. In a small saucepan over medium-low heat, add the flour and butter and stir until it forms a thick paste. Slowly add the milk while you continue to stir constantly for about 10 minutes. As the sauce cooks, it will continue to thicken.
2. Add the frozen vegetables to the sauce and continue to stir until sauce and vegetables are heated through.
Nutrition facts total: 515 calories, 24g fat, 7g sat fat, 1.5g monounsaturated fat, 690mg sodium, 170mg potassium, 39g carbohydrate, 7g fiber, 11g sugar, 30g protein, 40% vitamin A, 30% vitamin C, 15% calcium, 15% iron.
By Bridgett Hurley and Jessica Corwin, RD