Cooking Corner: Salmon patties

Helen Taylor Smith

Cooking Corner

Use wild Alaska canned salmon to make these patties in order to provide calcium and heart-healthy Omega 3s, which are essential fatty acids.

Original packed canned salmon still has skin and edible bones which are rich in calcium and magnesium and are so soft that they blend into the mixture very easily.

Skinless, boneless salmon can be purchased in either cans or pouches. It’s light pink in color and mild in flavor, and it comes in 6- to 7-ounce cans.

Red salmon, which is sockeye, is more intense in flavor and color and comes in a 14 3/4-ounce can or a smaller 7 1/2-ounce cans; either can be used in this recipe.

Be sure to read the label to buy wild Alaska salmon.

Omega 3s, EPA and DHA in seafood differ from vegetable oils in both chemical structure and their behavior within the body. Alaskan salmon and other seafood helps to reduce the risk of strokes and first heart attacks; it also helps to reduce mild heart inflammation and helps to decrease blood pressure.

Regular intake of Omega 3s can help to lower blood triglycerides (fats) and help to improve the level of good cholesterol, HDL.

Omega 3s can slow the formation of Type 2 diabetes by improving blood lipids. High-risk people may be able to reduce their chances of becoming Type 2 diabetics.

Anti-inflammatory Omega 3s found in salmon and other fish help to lower inflammation in blood vessels that are signs of heart disease, diabetes, rheumatoid arthritis, psoriasis or other skin problems.

Omega 3 fatty acids can vary slightly in fish, but, on average, canned pink salmon contains about 1,100 mg of Omega 3 and 277 mg of calcium. Red sockeye salmon canned has about 1,400 mg of Omega 3 and 221 mg of calcium.

Either one is a great choice for a heart-healthy dose of Omega 3.

Prepare this recipe in the morning — or even the night before — in order to have it ready to cook for dinner. Be sure the salmon is well-drained, because any extra liquid can cause the mixture to not hold its shape.

Ingredients

3 6-ounce cans of Alaska wild pink salmon or one 14 3/4 can — well-drained

3/4 cup celery. Wash and chop coarsely

2/3 cup sweet onion, coarsely chopped, or green onion, washed and finely chopped

1/3 cup low-fat mayonnaise

2 teaspoons dried parsley or 3 tablespoons fresh parsley. Wash, pat dry and mince

1 teaspoon “Wizard” organic vegetarian Worcestershire sauce

Dash of cayenne (optional)

1 teaspoon “Spike,” salt free, or 1/4 teaspoon salt

1/8 teaspoon black pepper

1 2/3 cups low-fat natural cracker crumbs; divided and finely ground

Paprika

2 teaspoons “Earth Balance” margarine or canola oil

Technique

In a 2-quart mixing bowl, place the well-drained salmon, then finely chop the celery and onion and add it to salmon. Add mayonnaise, parsley, Worcestershire sauce, spices and enough cracker crumbs to absorb any liquid; usually about one-half to two-thirds of a cup.

Mix all ingredients thoroughly, then cover the bowl with plastic wrap and refrigerate it for about an hour. Place the remaining cracker crumbs in a pie plate or on wax paper, and shape the chilled salmon into patties about 3 inches in diameter and 3/4 inches thick.

Gently press each patty into the crumbs, coating both sides lightly, then place them on a large plate. Sprinkle each one generously with paprika. Cover and refrigerate until they’re ready to cook.

Add 1 teaspoon of margarine or spray a large skillet with vegetable oil and heat to medium hot. Add patties, but space them so they don’t touch each other. Brown for about three to four minutes per side.

Remove them to a heated plate, and keep them warm in a low-temperature oven until they’re ready to serve. Serve with fresh lemon wedges.

Yield — 10 to 12 patties.

Cooking Corner columnist Helen Taylor Smith, the “Healthy Cook,” can be reached by e-mail at thecook@thehealthycook.com. This recipe is supplemental to and property of “Cooking Healthier with the Healthy Cook.” Permission is granted for personal use only. No commercial use permitted without explicit written contract with the author.