Kickstart Your Day (or Anytime!) with Delicious Salmon
Hey there! If you’re looking for a super simple way to get more protein into your meals, you’ve come to the right place. Today, we’re making salmon patties. They are packed with protein, taste amazing, and are really easy to whip up. Perfect for breakfast, lunch, or a quick dinner. You’ll love how satisfying and good for you they are.
What You’ll Need
- 1 can (15 ounces) boneless, skinless salmon, drained well
- 1 large egg
- 1/4 cup finely chopped onion
- 2 tablespoons chopped fresh parsley
- 1 tablespoon Dijon mustard
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 2 tablespoons olive oil or avocado oil for cooking
Let’s Get Cooking!
Making these salmon patties is a breeze. Just follow these simple steps, and you’ll have a delicious, protein-rich meal ready in no time.
1. First, take your drained salmon and put it in a medium bowl. Use a fork to break it up into smaller pieces. Make sure there are no big chunks left.
2. Next, crack the egg into the bowl with the salmon.
3. Add the finely chopped onion to the bowl. If you don’t have fresh onion, you can use about half a teaspoon of onion powder.
4. Stir in the chopped fresh parsley. Fresh herbs really add a nice flavor.
5. Add the Dijon mustard to the mix. This gives a little tang and helps bind everything together.
6. Sprinkle in the garlic powder, salt, and black pepper. These seasonings make the patties taste great.
7. Now, mix everything together really well with your fork. You want to combine all the ingredients so they stick together nicely. The mixture should hold its shape when you press it.
8. Divide the salmon mixture into two equal parts. Gently shape each part into a round patty, about 1/2 inch thick. Try not to pack them too tightly.
9. Heat the olive oil or avocado oil in a non-stick skillet over medium heat. You want the pan to be hot but not smoking.
10. Carefully place the salmon patties into the hot skillet.
11. Cook the patties for about 4 to 5 minutes on the first side. You’re looking for a nice golden brown color.
12. Gently flip the patties over using a spatula. Be careful not to break them.
13. Cook the other side for another 4 to 5 minutes, until they are also golden brown and cooked through.
14. Once they are done, carefully remove the salmon patties from the skillet and place them on a plate lined with a paper towel to soak up any extra oil.
15. Serve them hot! They are great on their own, or you can serve them with a side salad, some avocado, or even on a bun like a burger.
What’s Inside Them (Nutritional Stuff)
These salmon patties are fantastic for anyone watching their protein intake. Each patty is a powerhouse of nutrition.
Protein: Each patty has about 25 grams of protein. That’s a big boost for your muscles and keeps you feeling full.
Calories: You’re looking at around 250 calories per patty. This is a great amount for a filling meal without being too heavy.
Carbs: These patties are super low in carbs, with only about 3 grams of carbs per patty. This makes them a good choice for many different diets.
Why These Patties Are So Good For You
Eating high-protein foods like these salmon patties is super important for your body. Protein is like the building blocks for your muscles. When you eat enough protein, your body can repair and build muscle tissue more easily. This is especially helpful if you’re active or trying to get stronger.
Salmon itself is also full of healthy fats, like omega-3s. These fats are great for your heart and brain health. They can help reduce inflammation in your body, which is good for overall wellness. The vitamins and minerals in salmon, like Vitamin D and selenium, also play a big role in keeping your immune system strong and your body working well.
Adding more protein to your diet can also help you manage your weight. Protein helps you feel full longer, so you might find yourself reaching for fewer snacks between meals. This can lead to better eating habits over time. For a different tasty protein option, you might want to check out this Garlicky Shrimp Scampi with Zucchini Noodles: Your New Favorite Weeknight Meal.
So, these salmon patties aren’t just tasty; they’re a smart choice for building strength, supporting your overall health, and feeling your best. They show that healthy eating can be really simple and delicious. If you’re interested in more healthy recipes and tips, you can find a lot of great information on Azeely.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
