RECIPES

Turmeric spiced zucchini salmon patties with a zesty dill yoghurt

Easter is a great time to enjoy the company of friends and family, and celebrate with good food.

Although my family are not particularly religious we have always embraced the tradition of no red meat on Good Friday. Considering my dad is a bit of a fisherman and I was lucky enough to grow up on beautiful Lake Macquarie in NSW, we have always been spoilt with an abundance of fresh fish and seafood. Living in Adelaide, I am equally spoilt for great seafood.

Although fresh is often on the menu, salmon patties using tinned salmon often featured during our Good Friday celebrations. Tinned salmon is a fantastic alternative to fresh fish, providing a convenient and versatile option with the added benefits of oily fish.

Oily fish like salmon, tuna and sardines and other seafood (such as mussels and squid) supply omega-3 fatty acids. These essential fats help to lower circulating levels blood fats called triglycerides. They also help to reduce inflammation, which damages blood vessels, increasing a person’s risk of cardiovascular disease. Recommendations for most of the Australian population are to enjoy two to three 150g servings of oily fish weekly. Some recent studies have also suggested that supplementing these omega-3 fats instead of eating the real thing do not provide us with the benefits as once thought...

Food has a complex nature and you just can’t beat the real thing!

As we approached this Easter break I was thinking about the salmon patties that we used to have barbecuing during our Good Friday celebrations. I thought it would be nice to recreate these old favourites in my kitchen. So here is a modern twist to an old favourite.

This nutrient dense recipe is also gluten free for those who require a gluten free diet. Breadcrumbs can be substituted for the almond meal if desired; however this option will not be gluten free.

Other health benefits of some of the ingredients include:

  • Salmon – high in omega-3 fats to reduce inflammation, triglyceride levels and improve your overall cardiovascular health
  • Salmon and almond meal – high in protein to help build and repair muscles and tissues and enhance satiety after meals
  • Turmeric – may help to reduce inflammation
  • Zucchini – is currently in season (Summer and Autumn months) and will be providing you with antioxidants and fibre
  • Greek yoghurt and the bones in the salmon – will help to bump up your daily calcium intake, and
  • Dill (herb) – may help to relax muscles and fight bacteria.

Ingredients for patties

Large can (415g) of salmon

1 cup of almond meal

1 egg

1 large zucchini, grated – use paper-towel to absorb water from the grated zucchini

1 tablespoon of lemon juice

1 teaspoon of turmeric

2 garlic cloves, crushed

1/4 cup of parsley, finely chopped

Salt and pepper to season

Olive oil to cook

Method

Put salmon in a bowl and mash until skin and bones have been crushed and mixed through – this will increase the calcium and omega-3 content of the recipe.

Add ¾ cup of almond meal, egg, zucchini, lemon juice, turmeric, garlic, parsley and season with salt and pepper, mix until combined.

Use a 1/2 cup measurement to measure out and make 6 salmon patties.

Dust in remaining almond meal.

Put in fridge for about half an hour to firm if desired.

Heat olive oil in a non-stick pan over low-medium heat.

Cook each side over low-medium heat for approximately 4 minutes each side.

Zesty dill yoghurt

Ingredients

½ cup of low fat Greek yoghurt

Juice from ½ a lemon

½ cup of finely chopped dill

Pepper to season

Method

1. Mix all ingredients and season with pepper.

2. Use as a dipping sauce or top each pattie with some zesty, dill sauce.


Vegetable Chilli Bowl

Ingredients Serves 4-6

2 tablespoons of olive oil

3 red onion, roughly chopped

3 garlic cloves, finely chopped

2 red capsicums, halved and cut into squares

2 zucchini, cut into chunks

1 tablespoon of chilli powder or flakes (or to taste)

1 tablespoon of ground cumin

2 x 400g cans of diced tomatoes

1 420g can of red kidney beans, rinsed and drained

1 420g can of chickpeas, rinsed and drained

Ground pepper

½ cup of chopped flat parsley

½ cup of chopped coriander leaves

2 tablespoons of lemon juice

Method

Heat the oil in a casserole dish over medium heat. Add the onions, garlic and capsicum and cook for 5 minutes, then add the zucchini and cook for a further 3 minutes.

Add the chilli powder and cumin and stir for a minute to combine

Add the chopped tomatoes with their juice, the drained kidney beans and chickpeas. Season with pepper. Cover and cook over low heat for 8-10 minutes, or until the zucchini is tender.

Stir in parsley, coriander and lemon juice.

I always serve this with a very generous helping of Greek yoghurt and a slice of sour dough or mixed grain bread to mop up all of the lovely flavours.