Tag Archives: salmon recipes

Salmon and Spinach Fishcakes

It’s been a hot week, needing summer food. These salmon and spinach fishcakes hit the spot. Yes you have to put the oven on to cook them but they can be prepared ahead of time and then served hot or cold. They also freeze well, I always mean to make extra for this purpose but then the kids eat them all!

I must admit to my brain needing a kick start to come up with ideas for summer food. My family aren’t huge salad lovers, so all those beautiful salads that my mind fancies have to take a step back. It is like digging up buried treasure, deep in the recesses of my dusty brain were recipes I haven’t made for well over a year. This was one of them. The hardest part about these is getting the breadcrumbs on them, which really even my toddler can do. In fact, maybe next time I should get the kids to cook these and sit down with a cuppa. 

The salmon provides a great source of omega 3’s needed for brain development and cognitive function, heart health and reduction of inflammation. They can be beneficial in rheumatoid arthritis and depression. It is recommended that we eat 2 portions of fish a week of which one should be healthy. I try to ensure my family get 1 portion a week in their evening meal and it is usually salmon that we favour. I’ve used tinned salmon for ease in these, to save extra faff and cooking.

Spinach is a great source of Vitamin K, Vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a source of dietary fibre, phosphorus, vitamin B1, zinc. Using frozen spinach again saved cooking and I find it easier in dishes like this. Frozen spinach is such a versatile and great ingredient to have on standby. If you don’t have frozen spinach in your life, go and get some. 

So the iron and omega 3 content also make this recipe a great one for pregnant ladies and for toddlers. A great family meal, one where you can cook just the one meal for all. I served ours with courgetti cooked in the wok with lemon juice and garlic, plus homemade coleslaw. 

 

Salmon and Spinach Fishcakes
Serves 4
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Prep Time
10 min
Prep Time
10 min
389 calories
23 g
105 g
13 g
42 g
3 g
293 g
232 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
293g
Servings
4
Amount Per Serving
Calories 389
Calories from Fat 120
% Daily Value *
Total Fat 13g
21%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 105mg
35%
Sodium 232mg
10%
Total Carbohydrates 23g
8%
Dietary Fiber 2g
7%
Sugars 1g
Protein 42g
Vitamin A
16%
Vitamin C
17%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 500g potatoes, skin on for extra fibre and for speed
  2. handful of frozen spinach (I used 4 lumps)
  3. 1 tbsp butter
  4. 2 tins salmon
  5. 1 tsp Dijon mustard
  6. 1 tbsp lemon juice
  7. 1 tbsp fresh parsley
  8. 1 tbsp fresh chives
  9. seasoning
  10. Breadcrumbs or polenta (see below)
Instructions
  1. Wash the potatoes, cut into small chunk and boil. Add the frozen spinach for the last few minutes.
  2. When soft mash the potato and spinach, leave to cool.
  3. Mix in the salmon, mustard and lemon juice, parsley, chives and seasoning.
  4. Now comes the fun part, shape into patties with your hands.
  5. Roll in the breadcrumbs.
  6. Now you can leave these to chill until you want to cook, freeze them or cook straight away.
  7. Cook at Gas Mark 6 for 10-15 minutes.
Notes
  1. I used bought breadcrumbs for the family, as they were in the cupboard and then I used cornmeal for my own fishcakes to make them wheat free. The picture above is of my wheat free fishcake with the polenta crumb.
beta
calories
389
fat
13g
protein
42g
carbs
23g
more
Dietitian UK http://www.dietitianuk.co.uk/

 

Homemade Fish Fingers made by a toddler

My 3 year old has been watching, helping and cooking with me since she was a baby. Whether in a sling, a bumbo, highchair or stood on a stool she has always loved it. Mainly because she gets to eat it, and this girl is a true foodie. Given the choice of what to have for lunch she goes for things like Sushi, prawns and olives. She shuns childrens options like sausage and chips in favour of peppers stuffed with goats cheese. She also just loves to help chop, stir and get involved with mummy. So when the video camera wasn’t charged and I couldn’t work out how to get the tablet to balance somewhere and film us both I decided to just let her do the vlog. I must admit a certain level of motherly pride at this girl 😉

Miss K also loves fish fingers. Why? Because she loves fish but also because of a book we have where Charlie and Lola refer to them as “ocean niblets” from the supermarket under the sea. This book captured our imagaination around food. I don’t buy fish fingers, firstly I can’t eat them unless they are wheat free and secondly these take just minutes to make and the same time to cook so there is no need!

 

 

 

Salmon Fish Fingers, wheat free, gluten free
Serves 4
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
424 calories
28 g
144 g
13 g
45 g
2 g
205 g
408 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
205g
Servings
4
Amount Per Serving
Calories 424
Calories from Fat 117
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 144mg
48%
Sodium 408mg
17%
Total Carbohydrates 28g
9%
Dietary Fiber 1g
6%
Sugars 2g
Protein 45g
Vitamin A
8%
Vitamin C
0%
Calcium
7%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 salmon fillets
  2. 1 beaten egg
  3. 50g rice flour
  4. 100g gluten free breadcrumbs
Instructions
  1. Slice the salmon into fishfinger size pieces.
  2. Roll the fingers into the flour, then dip into the egg and allow the excess to drip off.
  3. Fulyl coat in the breadcrumbs and place on a oiled and lined baking tray.
  4. Bake at Gas Mark 5 for 15 minutes.
beta
calories
424
fat
13g
protein
45g
carbs
28g
more
Dietitian UK http://www.dietitianuk.co.uk/