Just because I don’t have kids at home anymore, doesn’t mean that I don’t need to watch my food budget. We try to be mindful of the foods we put on the table. We buy veggies and fruits locally, eat whole wheat bread, limit red meat to once a week, and eat seafood as often as we can. Salmon is on the table once a week. We don’t want to miss out on all those great omega 3 fatty acids that contribute to a healthy heart. After all, now that the kids have left home it’s time to play, so staying healthy is a big incentive.
I prefer Wild Alaskan salmon. Farmed salmon contains inflammatory-producing omega-6 fatty acids, as well as antibiotics used to eliminate disease and parasites. Doesn’t sound like something I want to eat. In contrast, wild salmon has more protein, fewer omega-6 fatty acids (bad for you), and is considerably higher in omega-3 fatty acids.
Still, if you’re wanting to add wild salmon to your diet on a weekly basis, it can be expensive, especially if you’re feeding a family, so why not try canned salmon? I purchased a large can of Wild Alaskan salmon for $4 on sale at the local grocery store – much cheaper than the $4 per 3 ounce fillet from the seafood counter, or $26 bag of frozen salmon at the local Costco.
I wasn’t disappointed with the flavor when I stretched the can of salmon into these crunchy on the outside, creamy on the inside, salmon patties. Fresh herbs, lemon and crunchy panko bread crumbs added fresh flavor, and a spicy arugula salad made for a colorful bed for these jazzed up salmon patties.
Save yourself a few pennies and give canned salmon a try. You can use the money you saved to treat yourself to coffee!
Wild Alaskan Pink Salmon Patties with Spicy Arugula Salad
14 ounces canned Wild Alaskan Pink Salmon , drained and mashed
½ cup carrots, shredded
1 clove garlic, minced
¼ cup onion, minced
¼ cup parsley, minced
½ tablespoon lemon zest
1 tablespoon lemon juice
1 large egg
½ cup panko bread crumbs
6 cups arugula
1 tablespoon olive oil
1 tablespoon lemon juice
1 pinch salt
1 pinch pepper
1. Combine salmon, carrot, garlic, onion, parsley, lemon zest, lemon juice and egg. Combine well.
2. Preheat a non-stick skillet over medium heat and spray with cooking spray.
3. Place panko in a dish and form salmon into four patties. Press salmon into panko and gently place into the pan. These patties will fall apart, so handle gently.
4. Cook 5 – 6 minutes until nicely browned. Gently flip and cook another 5 – 6 minutes until the other side is browned.
5. In the meantime, toss arugula with olive oil and lemon juice. Season with salt and pepper.
6. Serve salmon patties with arugula salad.
Amount Per Serving
Total Fat: 8.17g
Total Carbs: 13.36g
Dietary Fiber: 1.64g
Weight Watchers Points 5
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