foodessa

Showing posts with label salmon. Show all posts

canned SALMON recipes with pizzazz

Transform the humdrum canned SALMON with enthusiasm.
From simple spreads, pattie cakes as well as into a versatile baked loaf.

Salmon loaf slices within an all dressed pita bread.

The holiday binging is finally done with and the sugar highs are starting to subside.
Well, at least I hope they have or else trouble will come knocking.
I for one have been having a difficult time getting back to a healthier routine.
The fridge has a few less vegetables, however, thank goodness the pantry…
is stockpiled with good intentions like holding canned salmon.

Due to high concentrations of omega-3 fatty acids…
salmon has become quite the popular protein.

Canned salmon offers an added benefit since the bones…
are left intact to deliver a generous dose of calcium.

Of course, it doesn't stop there…
vitamin B12, vitamin D, selenium and phosphorus chime in with a healthy dose.

With so many varieties out there, it becomes difficult to choose.
I tend to lean towards the 'Sockeye' variety, especially from the colder waters of Alaska.
In addition, I carefully select brands that package their salmon in BPA-free cans.

Canned salmon is not only easy to stock and use…
it's surprisingly welcomed as an added ingredient to several special meals.

A while ago, I had shared my canned Salmon pattie cakes:
FISH cakes ‘ Croquettes ’ with 2 optional Yogurt SAUCES

***

Salmon Avocado mousse on a bed of escarole and radicchio lettuce.

…and also shared my delectable:
Salmon Avocado mousse spread mix

PRINTER version

. 1 can (7.5 oz. /213 g) ‘sockeye’ salmon, well drained
(or fresh cooked salmon~ 3/4 cup/ 210g)
. 1 ripe avocado
. 1 tsp. (5ml) rice vinegar (or lemon)
. 1 tsp. (5ml) Dijon mustard
. 1/8 cup (30ml) plain yogurt
. 1 Tbsp. (15ml) e.v.Olive oil
. 1/4 tsp. (1.25ml) each: sea salt and granulated garlic powder
. 1/4 tsp. (1.25ml) each of dried herbs: Basil, Marjoram, Tarragon

PREPARATION:
1. Mash all the ingredients together until a smooth consistency.
2. Serve in the center of the platter of mixed lettuce and fresh basil.

***

Also used the above recipe to blend into this:
Lentil Wild Rice Salmon mix
Note: skipped the avocado and added some cooked lentils and wild rice.

***

Here are more recipes that I tend to depend on frequently.

Salmon Wild Rice pattie cakes
‘Croquettes’... served with a Tartar style sauce
yields 8-9 medium patties

PRINTER version

INGREDIENTS:
(American measures)

. 1 can (7.5 oz. /213 g) ‘sockeye’ salmon, well drained
(or fresh cooked salmon~ 3/4 cup/ 210g)
. 1-1/2 cups cooked, Wild rice*, packed
...
. 2 xLarge eggs
. 1 Tbsp. low-sodium Soy sauce
. 1 Tbsp. e.v.Olive oil
. 1/2 tsp. sea salt
. 1/2 tsp. granulated garlic powder
. 1/2 tsp. dried tarragon
. 1 small carrot, finely grated
. 1/4 cup fresh ‘Italian’ flat parsley leaves, chopped
. 1/4 cup fresh dill fronds, chopped
. 1/4 cup chickpea flour (regular flour is fine)
. 1/4 cup unsweetened, shredded coconut

* Rule of thumb: 1 cup of uncooked Wild rice renders about 4 cups cooked.
. Cooking method: In a medium saucepan, boil 5 cups of water. Add in the rice.
When there is a surface boil, lower the heat to LOW-MEDIUM and cook for 25 minutes. Shut the heat.
Cover and let it rest for a little while. Drain and fluff with a fork.

PREPARATION:

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

1. In a large bowl, whisk together the egg, soy sauce, oil, seasoning, carrot and fresh herbs together.

2. Add in and mash the salmon into the egg mixture. Then, add in the rice and mix well.

3. Add in the flour and coconut. Combine fully and pat the mixture down into the bowl.

4. Cover with a plastic wrap and refrigerate for a minimum of 1 hour or overnight.

...Later:

. Pre-heat the oven at 375F. Position the rack on the 2nd level from the bottom. Prepare a large, silicone mat or parchment lined baking pan.

5. With the aid of a regular ice-cream scoop, make, packed and leveled portions. Gently, extract onto the pan. Lightly flatten into 3 inch medium patties.

... Baking method:

6. BAKE the patties for 20 minutes to then close the heat and leave them in for another 10 minutes. They are ready to eat right away.

……………………………….......................................

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

. 6 Tbsps. frying oil (divided in 2 portions):

. In a large skillet, heat a little olive oil combined with grapeseed oil at MEDIUM-HIGH. Add the patties and 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. REPEAT with the remaining oil and patties.

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

***

Salmon Potato White Bean loaf
makes one (5x9 inch / 13x23cm) loaf

PRINTER version

INGREDIENTS:
(American / Metric measures)

Part-1
. 1 xLarge egg
. 1 Tbsp. (15ml) grain mustard
. 2 tsps. (10ml) Balsamic vinegar
. 1/2 tsp. (2.5ml) sea salt
. 1/4 tsp. (1.25ml) granulated Garlic powder
. 1/4 tsp. (1.25ml) each of dried herbs: Basil, Marjoram, Tarragon
Part-2
. 1 can ( 7.5 oz. / 213g) 'sockeye' salmon, drained
(or fresh cooked salmon~ 3/4 cup / 210g)
. 1 cup (210g) mashed potatoes
. 1 cup (200g) cooked white beans *
. 1 cup (60g) dry bread crumbs
. 1/4 cup (40g) roasted almonds, crushed
. 1/4 cup (40g) sun flower seeds
. 1/4 cup (15g) ground flaxseed or Chia or Hemp seeds

* The beans can be replaced by cooked, steel-cut oats.

PREPARATION:

. Pre-heat the oven to 350F/180C/Gas4. Position the rack in the center of the oven. Oil an oven-proof standard size loaf dish.

1. In a medium-large bowl, beat together the ingredients from Part-1.

2. Afterwards, add and combine the rest of the ingredients from Part-2.

3. Spoon the mix into the prepared, oiled oven-proof dish. Smoothen the surface and flatten to compress. Cover it with an aluminium foil.

4. BAKE for the initial 30 minutes. Then, remove the foil and continue baking uncovered for another 30 minutes.

5. Afterwards, let it cool for at least 15 minutes before passing a knife around the edges. Then, place a flat surface over top and flip it while the loaf slowly falls out. Slice thickly and serve.

. Can be enjoyed warm as well as cold. Keeps refrigerated for about 5 days. It can also be frozen in slices and plastic wrapped. Place into a freezer container.

Serving suggestion: Goes very well with any flavoured Onion jam or Yogurt based sauces.

Well, I guess after having put together this post, I could honestly say that...
I had not given enough credit to the simple canned salmon.
I hope you'll try some of these recipes and adventure out based on them as well.

May these meals bring you enough palate joy so that you won't need to raid the desserts table.
Yes, I will try to take my own advice ;o)

Have a lovely week everyone,

Flavourful wishes,

Foodessa

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.

CABBAGE salmon POTATO cheese rolls

Cabbage celebrates the POTATO as the saviour of the IRISH famine.

Salmon with generous portions of cheese make this dish with tomato sauce unique.

The combination of cabbage and potatoes are widely used and appreciated by our Irish friends.

These vegetables are continual staples in my cooking...

especially with a healthy dose of protein as well as lycopene from tomatoes.

Therefore, why not honour our unique cuisines into one memorable meal ;o)

Cabbage Salmon Potato Cheese rolls

with Tomato sauce

serves 2 meals or 4 entrées

PRINTER version

INGREDIENTS:
(American / Metric measures)

. 8 cabbage ('Savoy') leaves, steamed, cooled

Salmon Potato Cheese mix:
. 2 lbs. (4 medium) cooked potatoes, mashed
. 1 can ( 7.5 oz. / 213g) ‘sockeye’ salmon, drained
. 1/2 cup (50g) Parmesan cheese, grated, packed
. 1/2 cup (50g) Romano cheese, grated, packed
. 1 Tbsp. (15ml) e.v.Olive oil
. zest of 1 lemon (optional)
Seasoning:
. 1/4 tsp. (1ml) each of: sea salt, granulated garlic
. 1/4 tsp. (1ml) each of dried herbs: basil, marjoram, sage, tarragon
. 1/2 cup (80g) roasted, almonds, crushed

Tomato Sauce:
. 1 small can Italian tomato, crushed
. 2 Tbsps. (30ml) e.v.Olive oil
. repeat the same amount of spices as mentioned above

PREPARATION:

1. Steam the cabbage leaves for about 15 minutes or until fork tender. Careful not to overcook. Place the leaves into a bowl filled with cold water. Gently strain and set aside.

Salmon Potato Cheese mix:

2. Mix and mash all the ingredients in order to achieve a good textured mix. Set aside.

. Pre-heat oven to 300F/150C/Gas2

3. Place all the tomato sauce ingredients into a 9x9 inch (23x23cm) ovenproof dish. Place it into the oven so that the sauce starts cooking for 15 minutes.

...Meanwhile:

4. Prepare the cabbage leaves by laying them out onto a work surface. Cut out the thick bottom stems.

5. On the top rounded end, add a heaping tablespoon of the salmon-potato mix. Flap over each extreme end towards the center. Then, gently roll from the rounded end downwards. Set all rolls aside with their seam down.

6. Once the tomato sauce is ready, remove it from the oven in order to add the cabbage rolls seam down. Raise oven to 350F/180C/Gas4.

Cover the dish tightly with an aluminum foil and bake for another 20 minutes.

7. Remove the dish from the oven and have it rest for 10 minutes before uncovering and serving with some extra grated cheese of choice. Enjoy.

Cook in harmony and enjoy happy baking moments.

Many flavourful wishes in all your kitchen adventures.

Foodessa

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.

SALMON heart healthy OMEGA-3 with {4 recipes}

Caring for our precious HEARTS with Salmon's generous OMEGA-3 fatty acids.

In support of our Heart awareness month...

here's my anguished history with this fish and a positive outcome for my healthy beating heart.

It was throughout a major portion of my childhood where a fish dish was eaten every Friday.

Mostly, though, the salmon steak was truly dreaded and forcefully consumed without protest.

In our home, everything on our plates was to be eaten with a grateful expression.

The alternative was never to be acted upon.

With an Italian Father at the helm, I didn't dare complain.

Very few words were spoken...but...his sharp look said it all.

Yes, like many of you who grew up in a very disciplinarian home...this was a frustrating reality.

I just couldn’t wait for the day to be all grown up and make my decisions to what I ingested.

It was only much later that I permitted myself to take a chance and break out of that shell.

Thankfully Mom was my dependable rock of gentle discipline and an incredible loving heart.

She did her best to lead the way for me to develop into a very strong, independent woman.

Thanks Mommy...you’ve done a great job raising your stubborn, rambunctious daughter ;o)

At 20 something...I thought fishing was challenging...how naive I was.

In those days, I hadn't realized how fortunate I was to be introduced to these powerful Omega-3s.

No matter, salmon facing me on Friday suppers was to remain underappreciated for time to come.

If it weren't for an amazing meal I had at an eatery specializing in the Atlantic catch of the day...

I would have unfortunately never given salmon another chance in my kitchen.

I soon found myself wanting to re-introduce it slowly in my meals.

Experimenting with flavours I enjoy...salmon quickly became my heart's best friend.

So, I guess, although my Father was set in his ways...it seems that he knew best after all.

Now, that wasn't easy to admit...and, well, that's also another part of my personal, healing journey.

***

For today's post, I decided to share my recipes prepared with the tail ends of the Salmon.

Not only are they easier to acquire...they'll also put some change back in your pocket ;o)

The thicker, inner pieces are rewarding as well and will no doubt appear in a future post.

Obtaining Omega-3 from the water's algae plants...these are other fatty fishes to enjoy:

Anchovies, Herring, Mackerel and Sardines which will also compete with Salmon.

Prevalent in our cold waters of the Atlantic, wild Salmon is definitely my preference.

This variety tends to have more flavour and just slightly less fattier than farmed salmon.

However, don't hesitate to substitute it with your choice of fatty fish as well.

The below mentioned recipes are highly adaptable.

Tomato Parmesan Salmon fillets

on a bed of Potatoes, Zucchini and caramelized onions

serves 2

INGREDIENTS: Print version

(American / Metric measures)

. 2 pieces wild Salmon (tail fillets), skin on

Mix:

. 1 fresh tomato, crushed (or 1/4cup (50ml) from canned tomato)

. 2 Tbsps. (30ml) Sherry or other sweet wine

. 1 Tbsps. (15ml) e.v. Olive oil

. 2 Tbsps. (30ml) Parmesan cheese, grated

. Seasoning: pinch each of: sea salt, dried {basil, oregano, tarragon}

. 1 Tbsp. (15ml) sesame seeds (optional)

Vegetable bed: (optional)

. 1 Tbsp. (15ml) e.v.Olive oil

. 1 small, sweet onion, sliced

. 1 medium potato, sliced

. 1 small zucchini, sliced

. 1/4 piece nappa cabbage, sliced

. Seasoning: pinch each of: sea salt, dried {basil, oregano, tarragon}

PREPARATION:

. Pre-heat oven at 375F/190C/Gas5. Position rack at the bottom of the oven.

1. Prepare and line a medium-sized oven-proof dish with parchment paper. Place the Salmon pieces, skin down.

2. Mix the wet ingredients and spread equally on both pieces. Sprinkle the sesame seeds for garnish.

3. Depending on the thickness of the fillets...bake anywhere between 15-20 minutes. A whitish surface foam will appear and it can be checked for doneness by poking it while feeling a little resistance. Make sure not to over bake.

4. While the fish is baking, the side dish can be prepared. In a large skillet, sauté the onions with the oil until translucent. Add the potatoes and cook almost thoroughly before adding the zucchini, nappa cabbage and seasoning. Once ready, cover to keep it warm for the plating.

5. With a thin metal spatula, gently ease the salmon filet from its skin and serve on the vegetable bed and enjoy.

Asian style Salmon sauté

on a bed of red Quinoa and Edamame

serves 2

INGREDIENTS: Print version

(American / Metric measures)

. 2 pieces wild Salmon (tail fillets), skinned and cubed

Mix:

. 1 Tbsp. (15ml) grape seed oil (or canola)

. 1/2 tsp. (2.5ml) rice vinegar

. 1 Tbsp. (15ml) hoisin sauce

. 1 tsp. (5ml) black bean garlic sauce

. Seasoning: pinch each of: sea salt, dried tarragon

Vegetable and Grain bed: (optional)

. 1 Tbsp. (15ml) grape seed oil (or canola)

. 1 small, sweet onion, sliced

. 1/4 cup (50g) red quinoa

. 1/2 cup (125g) edamame (soybeans)

PREPARATION:

1. Partly cook the quinoa and edamame separately. Once the quinoa is carefully rinsed and strained, simmer it on low-medium heat for about 10 minutes. The (frozen) edamame is to be steamed for about 5 minutes. These two ingredients could have been prepared ahead of time.

2. On medium heat, sauté the oil and onions for a few minutes. Add the edamame and stir. After another few minutes, add the quinoa and combine. Remove this mix and keep warm under cover.

3. In the same pan, add more oil and sear the Salmon pieces on both sides. Add the prepared Asian-style mix and let it encapsulate the Salmon for 2 minutes or so.

4. Re-add the vegetable and grain mix to complete this dish. Serve and enjoy.

***

Grilling with pesky bugs around.

Another naive, 20 something moment...thinking camping would be a great idea.

Compelling Omega-3 health benefits

What's all the fuss about this polyunsaturated chain in Omega-3?

ALA (a-linolenic acid) ... EPA (eicosapentaenoic acid) ... DHA (docosahexaenoic acid)

Chemistry lingo to most...but, what we need to know is how great fatty acids truly are.

What are these natural fatty acids really good for?

Increasing memory through more brain power.

Fog brain anyone?

Avoiding mood swings to at least appear to be a happier person. LOL

Alright, I admit...I do have my moments...sigh.

Taking great care to avoid anxiety and light depression.

There's no room for this state of mind...life's too short.

Improuving our nervous systems.

I need all the help I can get.

Boosting our immune functions.

No more unwanted virus guests please.

Facilitating a better movement of our joints.

Getting up from the sitting position is my reminder. Aging is no fun!

Offering anti-inflammatory properties for overall health.

Inflammation from a Fibromyalgia condition has wreaked havoc in my body.

Avoiding stronger synthetic medicines has become my personal mission.

Nourishing our beautiful, regenerative skin.

I hopefully will never look my age..and if I do...please keep it to yourself!

Most importantly, the properties of these essential fatty acids will nurture our HEARTS.

This benefit is crucial and especially important to woman which have increasing cardiovascular attacks every year.

Let's make and eat more natural fatty fish meals.

Dijon Maple syrup and Olive Salmon fillets

on a bed of roasted spaghetti Squash

serves 2

INGREDIENTS: Print version

(American / Metric measures)

. 2 pieces wild Salmon (tail fillets), skin on

Mix:

. 1 Tbsp. (15ml) Dijon mustard

. 1/4 tsp. (1ml) 'fleur d'ail' (garlic flower) or 1 tiny garlic clove, minced

. 2 Tbsps. (30ml) Maple syrup

. 2 Tbsps. (30ml) e.v.Olive oil

. 1 Tbsp. (15ml) lemon juice

. Seasoning: pinch each of: sea salt, dried {basil, oregano, tarragon}

. 16 small Kalamata olives

. 1/8 cup (18g) roasted almonds, crushed

Vegetable bed: (optional)

. 1/2 a roasted spaghetti squash, scraped

PREPARATION:

. Pre-heat oven at 375F/190C/Gas5. Position rack at the bottom of the oven.

1. With placing the cut half of the squash side down, it should be roasted with surfaced knife slits for vapour evacuation. Note: this step could have been done ahead of time.

2. Prepare and line a medium-sized oven-proof dish with parchment paper. Place the Salmon piece, skin down.

3. Mix all the ingredients except the nuts. Afterwards, spread the mix equally on both Salmon pieces. Sprinkle the crushed nuts for garnish.

4. Depending on the thickness of the fillets...bake anywhere between 15-20 minutes. A whitish surface foam will appear and it can be checked for doneness by poking it while feeling a little resistance. Make sure not to over bake.

5. With a thin metal spatula, gently ease the salmon fillet from its skin and serve on the bed of spaghetti squash and enjoy.

Caper-Yogurt coated -Tomato Pesto Salmon fillets

with a side of Potatoes, Lentils, roasted Peppers and parsley salad

serves 2

INGREDIENTS: Print version

(American / Metric measures)

. 1 big piece of wild Salmon (tail fillet), skin on

Mix:

. 1/4 cup (50ml) plain yogurt (1% fat+)

. 2 Tbspa. (30ml) tomato pesto

. 1 Tbsp. (15ml) e.v.Olive oil

. 1 tsp. (5ml) capers, mashed

. 1/4 tsp. (1ml) 'fleur d'ail' (garlic flower) or 1 tiny garlic clove, minced

. Seasoning: pinch each of: sea salt, dried {basil, marjoram, mint, tarragon}

. 1/4 cup (36g) roasted nuts, crushed

Vegetable side dish: (optional)

. 2 potatoes, boiled and cubed

. 1/2 cup (100g) lentils, cooked

. 1 small roasted pepper, chopped

. 2 Tbsps. (30ml) e.v.Olive oil

. 1 Tbsp. (15ml) capers, mashed

. handful of fresh, flat parsley, chopped

. Seasoning: pinch each of: sea salt, dried {basil, marjoram, mint, tarragon}

PREPARATION:

. Pre-heat oven at 375F/190C/Gas5. Position rack at the bottom of the oven.

1. Prepare and line a medium-sized oven-proof dish with parchment paper. Place the Salmon piece, skin down.

2. Mix the wet ingredients and spread equally on both fish pieces. Sprinkle the crushed nuts for garnish.

4. While the fish is baking, the side dish can be prepared. Mix all the above (side dish) ingredients at once and then combine with the hot, boiled potatoes. Cover the mix and wait to serve it with the Salmon.

5. With a thin metal spatula, gently ease the salmon filet from its skin and serve with the side dish and enjoy.

Make the month of February an important reminder that eating well...

does not have to be a punishment to not having that unhealthy, although desirable meal.

Make Omega-3 your best friend.

Have a wonderful week and make sure to live life to its fullest.

Ciao for now and flavourful wishes,

Foodessa

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.

Other related recipes that may interest you:

- BASA fish fillet stuffed Pindjur rolls

- FISH cakes CROQUETTES and SAUCES

- FISH stuffed FILLET rolls with goat CHEESE roasted TOMATO
- HEART health EAT to LIVE light...stuffed Acorn Squash Veggie hearts

FISH cakes CROQUETTES and SAUCES

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

Click HERE for PRINTER version

INGREDIENTS:
(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

.....

Yogurt SAUCES

(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

PREPARATION:
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.

...Later:
. 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,
Foodessa

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.