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Salmon Patties


Are you getting enough fish in your diet? Salmon is a great source of much-needed omega 3 fatty acids, specifically  eicosapentaenoic acid (EPA) and docosapaentanoic acid (DHA). These polyunsaturated fats support key functions in the brain, blood vessels, and the immune system and studies suggest they may play a role in reducing the risk of cardiovascular disease, diabetes, and some cancers. They may also protect the eyes against macular degeneration and support visual and neurological growth in infants. But besides omega 3s, salmon also boasts other key nutrients–it’s loaded with high quality protein and contains vitamin D, potassium, and calcium.

Here’s a delicious recipe to help you work more fish into your diet. Aim for 2 or 3 fish meals per week (to total about 8 to 12 ounces):

Ingredients:

2 cups cooked salmon* or 15 oz can skin and bones removed

½ cup Italian seasoned breadcrumbs or cracker crumbs

1 egg or 2 egg whites, lightly beaten

¼ cup minced onion

2 Tbsp. olive oil, divided

1/8 tsp. salt

1/8 tsp. black pepper

Directions:

Combine salmon, breadcrumbs, egg, onion, 1 tablespoon oil, salt and pepper in a large bowl and stir to blend.

Shape into 4 patties and refrigerate 30 minutes.

Heat skillet with  the remaining oil over medium heat.

Add salmon and cook 5 minutes per side.

Serve on whole grain roll or salad greens with your favorite toppings.

Makes four servings.

Nutrition info per serving: 278 Calories; 25 gm Protein; 15 gm Fat; 10.7 gm Carbohydrate; 311 mg Sodium

*about 15 ounces raw. To make baked salmon, preheat oven to 450°F. Place skin side down on non-stick baking sheet and bake for 12 to 15 minutes.

Source: 5 Ingredients for Healthy Living Cookbook by The Nutrition Sisters Chere Bork, RD and Laurie Meyer, RD.

What’s your favorite fish and how do you like to prepare it?

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About The Author

Elisa Zied is a nationally recognized and award-winning health and nutrition expert, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books. An avid walker, she loves motivating others to #moveitorloseit. A book lover, she recently earned a certificate in children’s literature from Stony Brook Southampton and is currently working on several young adult novels. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram and Facebook.

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