Salmon and Brown Rice Patties

When I first started on my “non-processed food adventure”, I made a goal that our family would eat more fish!  I always knew fish was “good for you” and our family always liked fish except for the vegetarian, of course! When I was extremely busy, a box of breaded fish sticks just hit the spot! But fish sticks weren’t going to jive with our new non-processed life!

With each and every new change that I was introducing to my family’s real food diet, I researched the heck out of it! When it came to eating fish, this is the main scoop. Fish was recommend at least two or three times a week, it reduced your risk of dying of heart disease and fresh fish was better than farm raised.

I found out that oily fish like salmon has healthy Omega-3 fatty acids which doctors say reduce your chances of heart disease.  The unsaturated fatty acids in oily fish reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease! Oh my! Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability.  Fish that have the most omega-3’s are salmon, mackerel, sardines, herring and tuna but all seafood has small amounts of omega 3’s although saltwater fish generally have more than freshwater fish. Eating too much fish isn’t great for you either because the larger the fish usually the more mercury it has.  The best fish to have is Wild Alaskan salmon that has high levels of omega-3’s and the least amount of toxins from the environment. Whenever possible look for wild options for fish because farmed fish can have antibiotics, pesticides and other chemicals that may have harmful effects to people who eat it.  If wild options aren’t possible due to cost then the canned version is better than not having any at all.

If your family won’t eat fish three times a week, you can make sure they get their Omega-3’s by having one ounce of walnuts for a serving of fish, or you can add a tablespoon or two of freshly ground flaxseed, or hemp oil to your smoothie, soup, muffins or other meal. You can also find a good quality Omega-3 oil supplement.

When I bake salmon for dinner, I usually add a couple of extra pieces so I can make these patties for another evening with a salad or for a yummy lunch.

Do it! Try increasing how many times a week your family eats fish! You and your family will reap the benefits!  If not, at least try increasing the amount of Omega 3’s your family consumes in the other ways I suggested.

Let me know in the comment section how many times a week your family eats fish now and if you try increasing it. If you do try my recipe, I’d love you to tell me if and how much you and your family loved it!

Salmon and Brown Rice Patties

 

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Prep time

30 mins

Cook time

20 mins

Total time

50 mins

 

A great way to get those healthy Omega 3's!

Author: Sandra Butler

Recipe type: Main

Serves: 8

Ingredients

• 2 pieces of cooked salmon, flaked
• 2 green onions, chopped
• 2 cloves of garlic, minced
• 1 TB dijon mustard
• 2 eggs, whisked
• 1 TB of parsley, chopped finely
• 1 cup cooked brown rice
• Salt and pepper to taste
• 3 TB olive oil

Instructions

1. Flake the cooked salmon
2. Chop the green onions and mince the garlic.
3. In a bowl, add the flaked salmon, green onions, garlic, dijon mustard, eggs, parsley brown rice and salt and pepper.
4. Mix all the ingredients well
5. Make into 8 patties
6. Heat olive oil in a frying pan
7. Brown patties on both sides and cook through
8. Serve with a green salad

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