Good Source of Omega-3s

Salmon Patties and Smashed Peas

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Average: 5 (2 votes)
(2 votes)
Salmon Patties and Smashed Peas
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Health Score:
8,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 43 min.
Ready in
Calories:
487
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie487 kcal(23 %)
Protein41 g(42 %)
Fat26 g(22 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage5.8 g(19 %)
Vitamin A0.1 mg(13 %)
Vitamin D5.2 μg(26 %)
Vitamin E8.2 mg(68 %)
Vitamin K34.9 μg(58 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.7 mg(64 %)
Niacin21.2 mg(177 %)
Vitamin B₆0.9 mg(64 %)
Folate195 μg(65 %)
Pantothenic acid1.3 mg(22 %)
Biotin12 μg(27 %)
Vitamin B₁₂6.2 μg(207 %)
Vitamin C21 mg(22 %)
Potassium850 mg(21 %)
Calcium99 mg(10 %)
Magnesium73 mg(24 %)
Iron2.4 mg(16 %)
Iodine22 μg(11 %)
Zinc1.5 mg(19 %)
Saturated fatty acids5.6 g
Uric acid94 mg
Cholesterol133 mg
Complete sugar4 g

Ingredients

for
4
For salmon patties
18 ozs Salmon (ready to cook skinless)
1 egg
2 ozs Corn kernel (frozen)
2 Tbsps fresh Basil
1 Tbsp Horseradish (from a jar)
4 ozs White bread crumbs
salt
1 tsp sweet ground paprika
½ tsp fresh lemon juice
freshly ground peppers
3 Tbsps vegetable oil
Fleur de sel
For smashed peas
6 ozs Vegetable broth
12 ozs Peas (frozen)
salt
freshly ground peppers
2 sprigs mint
7 ozs Cottage cheese
How healthy are the main ingredients?
SalmonCottage cheeseHorseradishBasilmintegg

Preparation steps

1.

For salmon patties, rinse the salmon, pat dry and coarsely chop. Crush in the chopper crush until slightly lumpy. Add the egg, the thawed corn kernels, basil and horseradish into the chopped salmon. Add breadcrumbs to the mixture as required to make a pliable mixture. Stir in the lemon juice and paprika, and season with salt and pepper.

Form 8-12 small balls from the mixture. Roll the balls into the remaining breadcrumbs and fry until golden brown on each side for 3-4 minutes in a pan in hot oil. Press down lightly to make them patties.

2.

For mashed peas, boil the broth in a pot. Add the peas, season with salt and pepper, cover the pot, and cook for about 5 minutes until tender.

Rinse the mint, shake dry, pluck off the leaves and chop coarsely. Remove the peas from the heat, pass the broth through a sieve, and collect the peas. Crush the peas roughly with the potato masher. Add the cottage cheese along with mint and broth as required into the peas, and season with salt and pepper.

3.

Drain the salmon patties on paper towels and sprinkle with a little fleur de sel salt. Arrange on plates and serve with the smashed peas.