Heart-Healthy Delicious Fish Patties
Elevate your weeknight meals with these Heart-Healthy Delicious Fish Patties, a wholesome and flavorful recipe that's as good for your body as it is satisfying to your taste buds. Made with protein-packed flaked salmon, nutrient-rich oats, and vibrant fresh parsley, these patties are oven-baked and then lightly pan-seared for a golden, crisp exterior. Infused with the zesty brightness of lemon juice and zest, along with the subtle kick of spring onions and garlic, these patties are bursting with fresh, savory flavors. Perfect for a quick 35-minute meal, they’re also high in omega-3s and fiber, making them a guilt-free choice. Serve them with a fresh green salad or tucked into whole-grain buns for a heart-healthy twist on a classic.
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Ingredients
- 400 grams salmon fillets
- 50 grams oats
- 1 large egg
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons spring onion, finely chopped
- 1 clove garlic, minced
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Preheat your oven to 200°C (390°F).
Step 2
Place the salmon fillets on a baking tray lined with parchment paper. Bake for 10 minutes until cooked through. Let them cool slightly.
Step 3
While the salmon is cooling, grind oats in a food processor or blender until they become a coarse flour. Transfer to a large mixing bowl.
Step 4
Once the salmon has cooled, flake it into the bowl with the oats, removing any skin and bones.
Step 5
Add the egg, lemon zest, lemon juice, chopped parsley, spring onion, and minced garlic to the bowl.
Step 6
Season the mixture with salt and black pepper. Mix all the ingredients together until well combined.
Step 7
Shape the mixture into patties about 2-3 inches in diameter using your hands.
Step 8
Heat the olive oil in a non-stick skillet over medium heat.
Step 9
Cook the patties in the skillet for about 3-4 minutes on each side, or until they are golden brown and heated through.
Step 10
Serve the fish patties warm with a side of mixed greens or your favorite salad.
Nutrition Facts
| Serving size | (563.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1167.9 |
| Total Fat 70.0g | 0% |
| Saturated Fat 11.2g | 0% |
| Polyunsaturated Fat 4.4g | |
| Cholesterol 379.5mg | 0% |
| Sodium 1619.5mg | 0% |
| Total Carbohydrate 38.8g | 0% |
| Dietary Fiber 9.5g | 0% |
| Total Sugars 1.5g | |
| Protein 97.2g | 0% |
| Vitamin D 53.8IU | 0% |
| Calcium 92.1mg | 0% |
| Iron 6.3mg | 0% |
| Potassium 397.4mg | 0% |
Source of Calories