Friday, November 19, 2010

Recipe - Salmon Fishcakes

Written by Kate Bullen, APD

I love eating salmon – and on my regular menu rotation I include salmon fishcakes. Everyone in the family loves them, and I usually make enough to last for 2 dinners.  My frustration with salmon is the cost – it is usually well over $30/kg at our local supermarket, so instead I usually buy frozen salmon portions (200g) when they are on special and keep them handy in the freezer.
I am sure you have heard of the health benefits of salmon – but as a quick refresher, salmon is high in omega-3 fats – one of the ‘good fats’. Omega-3 fats are something that our bodies can’t produce, so we need to include them in our diet. The research tells us that omega-3 fats are good for our heart by lowering cholesterol and blood pressure. Omega-3 fats have also be linked to brain development in infants, reduced risk of osteoporosis, and can help reduce the symptoms of rheumatoid arthritis.
As well as frozen salmon, I also try to include at least 2 tins of tuna/salmon for lunch during the week. Again – easy to keep in the pantry, and a satisfying quick lunch on bread or crackers (don’t forget the salad!).
Ok, back to my salmon fishcakes. This recipe ticks all the boxes for me – quick, easy, tasty and economical. I came up with this recipe to try and eat more salmon and more sweet potato. This recipe is also great because I can make it early in the day and then just leave it covered in the fridge until dinner time.
Preparation time: 25 minutes
Cooking time: 6-8 minutes
Serves: 4 adults & 2 kids
2 x 200g portions of frozen salmon (to quickly defrost salmon place on a metal tray)
2 x potatoes
1 x sweet potato
2 tablespoons light coconut milk (I freeze leftover coconut milk into small containers)
Chopped fresh herbs (I had chives in the garden, but often I use coriander)
1-2 tablespoons of curry paste (I had green curry paste in the fridge)
Breadcrumbs (sometimes I make fresh breadcrumbs if I have some bread that needs using up)

1.       Peel potato and sweet potato and cut in chunks. Steam for 12-15 minutes, or until softened. Allow to cool. Mash.
2.       Chop salmon into small cubes. It doesn’t have to be really small as it cooks quickly.
3.       Add salmon to potato mix with coconut milk. At this point I make a few fishcakes for the kids. Roll in breadcrumbs and refrigerate.
4.       Add fresh herbs and curry paste and mix fishcake mixture.
5.       Roll approximately ¼ cup of mixture in breadcrumbs, cover and refrigerate until needed.
6.       Pre-heat frypan or BBQ with minimal amount of olive oil. Grill on each side for 3-4 minutes or until browned.
7.       Enjoy with ample salad or vegetables – depending on your climate!
I would just like to mention that my 4yo didn’t like these fishcakes the first 4-5 times I offered them. But, I persevered. Kids typically need to be exposed to new foods up to 20 times before they will accept them. Yes – 20 times!
Here is the finished product – you can see I served it with plenty of salad. I think my salad included lettuce, cucumber, carrot, celery, avocado, cherry tomato, cheese, broccoli (?!!), orange (for sweetness – instead of dressing), and capsicum. Yum!

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