Salmon with Potato Patties and Peas

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Preparation : 20 min Cooking : 30 min
570 calories/serving

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Ingredients

3 potatoes, unpeeled 600 g
1 eggs size large
2 green onions/scallions, finely chopped
3 tbsp fresh dill, finely chopped 5 g
60 g feta cheese, crumbled
2 tsp lemon juice, freshly squeezed 1/4 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
260 g salmon fillet, or trout fillet
1 tbsp olive oil 15 mL
1 tbsp chives, fresh, finely chopped 3 g
1/2 tbsp canola oil 8 mL
1 1/3 cup frozen peas 160 g

Before you start

Keep the serving plates warm by placing them on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 215°C/425°F.
  2. Boil the potatoes in their skins until soft, about 15-20 min depending on the potato size. Drain, then peel when still warm. Place the potatoes in a bowl and mash.
  3. Beat the egg then add it to the potatoes. Finely chop the scallions and 2/3 of the dill, then add them to the bowl. Crumble the feta cheese and add it to the mixture. Pour in the lemon juice and season with a little salt and pepper. Stir well. Chill the mixture in the refrigerator for a few minutes until firm.
  4. Meanwhile, prepare the fish: cut into pieces of comparable size, as per the number of servings required. Pour the olive oil on a baking sheet, put the fish pieces on the sheet, skin side down, and brush them with the oil. Add salt and pepper, then cover with the chives and the remaining dill.
  5. Place the fish in the middle of the oven and bake for about 10 min for a 2 to 2,5 cm thick fillet. Since the cooking time depends on the fillet thickness and the actual temperature of the oven, it is important to check with a fork to see if the fish is cooked through.
  6. While the fish is cooking, finish the patties. Heat the canola oil in a thick-bottom pan over medium-high heat. Divide the potato-egg mixture into golfball size balls, then flatten them slightly. When the pan is hot, add the potato patties and cook about 3 min per side, turning once, until golden-brown.
  7. At the same time, cook the peas. In a pot of salted water boil the peas for 3-4 min. Drain and set aside.
  8. Arrange the fish pieces, peas and the potato patties on the individual plates then serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (500 g)

Amount

% Daily Value

Calories

570

Fat

19 g

30 %

Saturated 7 g
+ Trans 0.1 g

35 %

Cholesterol

150 mg

Sodium

510 mg

21 %

Carbohydrate

63 g

21 %

Fibre

8 g

31 %

Sugars

8 g

Net Carbs

55 g

Protein

38 g

Vitamin A

46 %

Vitamin C

78 %

Calcium

23 %

Iron

25 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 0
Meat and Alternatives 3 ½
Fats 3
More info
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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