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Beans give fiber, texture to salmon

A few weeks ago I wrote about my strategy for continuing to enjoy beefy tacos while eating less meat. If you missed it, I replaced half a pound of ground beef with 1 cup of cooked quinoa in my favorite taco recipe, with delicious results.

This salmon recipe is along similar lines, but mashed beans stand in for some of the salmon. The idea wasn't to eat less salmon, but to add fiber. In addition to fiber, the resulting salmon patties have more iron and calcium than salmon alone. Plus, the beans give the patties a pleasing, creamy texture.

Coating the formed patties in flour before cooking helps the fragile patties keep their shape, and crisps the outside while keeping the inside moist as the patties fry in olive oil. I haven't tried baking these, but if you do, please let me know how they turn out.

White Bean and Salmon Patties

Olive oil, for frying

1/2 small red bell pepper, diced

1/2 small sweet onion, diced

1 cup canned or cooked cannellini beans, drained

2 (5-ounce) cans boneless, skinless salmon, well drained (see note)

15 to 18 buttery crackers, such as Ritz, finely crushed

1 teaspoon dried parsley

Salt and ground black pepper

1 egg

All-purpose flour, for dusting

Lemon or lime wedges, for serving

Heat just enough oil to coat a small skillet over medium heat. Add bell pepper and onion and saute until tender. Stir in beans and cook, mashing beans with the back of a spoon, until just heated through. Remove from heat.

In a bowl, combine the salmon, bean mixture, crushed crackers, parsley, salt and black pepper and mix well. Taste and adjust seasoning as necessary. Add egg and mix well. Divide mixture into 6 portions. Shape each portion into a patty. Lightly coat each patty in flour. Cover and refrigerate 15 minutes.

Heat enough oil in a large, heavy skillet to fill 1/4-inch over medium-high heat. Add salmon patties and cook, turning once or twice, until golden brown on both sides. Serve with lemon or lime wedges (for squeezing).

Makes 6 patties.

Note: For even more calcium (and an extra patty or two), use 1 (14-ounce) can salmon, drained and flaked, skin picked out.

Food on 09/02/2015

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