The powerful omega3 plus the Protein in SALMON and the potassium in POTATO...have all come together to play in harmony with the iron in BEANS.

This exceptionally nutritional snack type meal is easy to
prepare as well as being incredibly tasty to savour.

Every time I make mashed potatoes...especially the rustic, chunky style...
I always make extra so that I can get an additional meal or two out of it.

I usually would make these ' croquettes ' with leftover fresh wild salmon...
however since it’s not cold water weather at this time...
it's best to wait to buy it some time in early October.
I’d rather skip on farmed salmon for reasons which I won’t get into right now.

My very dedicated and responsible fish monger always told me that whoever
is saying that they have wild salmon from periods of warmer water...
is really selling you the farmed kind. .... Buyer beware!
Therefore, I avoid buying fresh salmon between mid-July and September.
Of course...keep in mind I live in Canada! 
I follow the same guidelines for shellfish.

The only remaining point I wanted to bring to the forefront...
is also the issue of frying verses baking.
As much as possible...
I’ll avoid frying if the recipe can be adapted in a baked way.
Most times I do succeed in finding a way and this recipe is no exception.
The day I made these...I was waiting for my oven to get fixed
(which took 2 weeks for the parts to come in) so I figured...
a little frying once and a while won’t be too detrimental to our health.
However, I do highly recommend doing this recipe in the oven.

Today I’ll share with you this fabulous creation that satisfies every aspect of my
culinary joy and I’m sure if you give them a try...they’ll become your favourites too.

FISH cakes ‘Croquettes’
with 2 optional Yogurt SAUCES
yields 8 medium fish cake patties

(American / Metric measures)

. 1 can (7.5 oz./ 213g) ‘sockeye’ salmon well drained
(or fresh cooked salmon~ 3/4 cup / 210g)
. 1 cup (210g) mashed potato (or fresh crustless bread crumb)
. 1 cup (200g) small cooked beans (Mung or Lentils are preferred)
. 1 xLarge egg
. 1 tbsp. (15ml) Dijon mustard
. 1 tbsp. (15ml) grain Dijon mustard (optional)
. 1/4 tsp. (1.25ml) each of: sea salt, garlic powder
. 1/4 tsp. (1.25ml) each of: Tarragon and Paprika
. pinch of cayenne pepper
. 1/2 cup (20g) fresh ‘Italian’ flat parsley leaves
. 1/4 cup (40g) roasted almonds, crushed
. 1/2 cup (30g) dry bread crumbs

(this sauce is the one shown in the photo)
. 1 cup (250ml) plain yogurt (2 % fat +)
. 2 tbsp. (30ml) tomato Ketchup
. 2 tbsp. (30ml) Dijon mustard
. 2 tbsp. (30ml) grain Dijon mustard

Second Yogurt Sauce option
. 1 cup (250ml) plain yogurt (2 % fat +)
. 1 small (1/4 cup/60ml) grated cucumber (‘baladi’ preferred)
. 1 tbsp. (15ml) Dijon mustard
. 1 tbsp. (15ml) grain Dijon mustard
. 1 tbsp. (15ml) Maple syrup (optional)
. 1 tbsp. (15ml) lemon juice

Although, not absolutely necessary...
it’s best to prepare this mixture ahead of time.
The flavours and textures will bind much better together.

1. In a large bowl, put all ingredients together except the almonds and bread crumbs.  Blend everything until well combined.
2. Add in the almonds and then incrementally add the bread crumb so that you do not end up having too much of a dry mix.  Use your judgement.  
3. Cover the bowl and refrigerate for as little time as 1 hour or up until overnight. 

. Pre-heat oven at 375F/190C/Gas5.
. Position the rack on the 2nd level from the bottom.
. Prepare a large, parchment lined baking pan.

4. With the aid of a regular ice-cream scoop, make, packed and leveled portions.  Gently, extract onto the pan.  Lightly flatten into small 3 inch patties.
... Baking method: 
5. First, BAKE patties for 15 minutes .  Afterwards, temporarily remove the baking pan from the oven to gently flip over the patties for the rest of the baking process. Continue for another 10 minutes.

... OPTIONAL ... Cooking / frying method:

 . 6 tbsp.(90ml) frying oil (divided in 2 portions)
. In a large skillet, heat a little olive oil combined with grapeseed oil at MEDIUM-HIGH before adding the patties.  Cook them about 3 minutes per side or until golden brown.  Once cooked, transfer them on the prepared rack and paper towel to extract any undesirable grease.   

. Serve as is or with your sauce of choice.
. These can be frozen and then re-warmed at very low heat.

Other serving ideas:
Serve as an elegant entrée with a side of grilled vegetables or a tropical fruit chutney.
Serve warm on its own with a salad or in a ‘pita’ bread pocket with some yogurt sauce, some sliced tomatoes and salad garnish.
Re-size these fish cakes so that they could be consumed as bite-size appetizers.

Do any of you make a variation of...
these types of fish cake 'croquettes' ?

Do you prefer the fried or baked kind?

July is sadly almost over.
I truly hope everyone is having a fabulous summer so far.

 Flavourful wishes,

Comments or suggestions ... write me :o)
Claudia at: foodessa [at] gmail [dot] com
Go HERE for more SAVOURY creations.

Please take note on how I bake and cook...
Here’s a 101 of sorts to make sure that there are no disappointments when trying my creations.  
Also...just so you know...feel free to increase the salt and sweet factor since I'm not high on either of them ;o)

. Use DRY cup measurements for...you guessed it...all DRY ingredients.
Anything DRY gets measured by spooning the overfilled ingredient (never shake the cup) and then level off with a flat edged tool.  Exception...Brown sugar should be packed in and leveled.
. Use LIQUID cup measurements for...all LIQUIDS that cannot be leveled like for example butter, yogurt...etc.  Measure the liquids at eye level to avoid overdoing what the recipe truly needs.
OVENS are unfortunately not created equal.  Mine is so old that it has reached many degrees off it's norm.  It's really worth investing a few dollars to test yours with an appropriate oven thermometer.  You'd be surprised how many ovens I've heard about not being where they should have been.  Before you lose any more ingredients and much time preparing a new recipe...run to the store...you'll thank me later.