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Old 09-17-2007, 10:46 AM   #1
Rolando Ezequiel Martinez
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Salmon: it's whats for breakfast, lunch and dinner!

My first Zone friendly recipe I've come across/modified that tastes great. Hope you all enjoy!

Seared Salmon Patties - 3P,2C,2F

Yields: 4 Servings : Serving Size= 1 Patty

Ingredients:
12 oz wild salmon (fresh or canned, I prefer fresh)
4 egg whites
1 whole medium sized onion- finely chopped (you can also substitute with your favorite vegetable I also substitute in spinach, zuccini, and mushrooms)
1 whole red bell pepper - finely chopped
handfull of baby dill- chopped
2 tbsp lemon juice
1/2 cup ground flax meal
paprika- dash
salt and pepper to taste
Olive Oil- 1 tsp

Directions:
Saute salmon steaks w/o skin on frying pan in olive oil until lightly seared on both sides - 2 minutes each side on medium/high heat

(If using canned, then just dump 12 oz of canned salmon into a bowl and mash it up with juices/bones - they are edible)

Remove salmon from grill/frying pan and flake with a fork into a bowl- add lemon juice and mash with fork until crumbled even.

Add egg whites, chopped dill, onions, red pepper, paprika, salt and pepper - mix thoroughly.

Mix in flax seed meal and mix until well combined.

With clean hands dusted in flour - (I prefer whole grain, but not really a big deal since it's just to keep it from sticking to you) - form mixture into 4 equal sized balls.

Add to frying pan (leftover olice oil and cooking spray) on medium heat and cook until golden brown on each side - around 2 minutes each side. - after flipping once flatten the patty into burger proportions with a spatula on each side once cooked.

Serve with a slice of lemon and garnish with parsley and a sprig of baby dill.

Enjoy!

Nutrition Facts (3P/2C/2F)
Serving Size: 1 patty
Amount Per Serving
Calories: 245
Calories from Fat: 156
Total Fat: 11.65
Cholesterol: 46.8 mg
Sodium: 185.8 mg
Total Carbohydrates: 10.3 g
Dietary Fiber: 7.5 g
Sugars: .4g
Protein: 25.5 g

Last edited by Rolando Ezequiel Martinez : 09-17-2007 at 10:51 AM.
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Old 09-17-2007, 11:28 AM   #2
Rolando Ezequiel Martinez
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Re: Salmon: it's whats for breakfast, lunch and dinner!

Updated Nutritional Information- I forgot to add the red peppers to the equation oops.

Nutrition Facts (3P/2C/2F)
Serving Size: 1 patty
Amount Per Serving
Calories: 256
Calories from Fat: 156
Total Fat: 11.65
Cholesterol: 46.8 mg
Sodium: 187.1 mg
Total Carbohydrates: 14.9 g
Dietary Fiber: 8.5 g
Sugars: 6.7g
Protein: 26.1 g
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Old 09-17-2007, 01:29 PM   #3
Ben Moskowitz
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Re: Salmon: it's whats for breakfast, lunch and dinner!

awesome! I will have to try it. I'm surprising myself at how much cooking I'm doing now that I'm in the Zone. Before it was like cereal, sandwich, leftovers, and my microwave was the #1 used item.
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Old 09-17-2007, 02:04 PM   #4
Rolando Ezequiel Martinez
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Re: Salmon: it's whats for breakfast, lunch and dinner!

Same here. This took me about 15 minutes to cook up and took care of my lunch, snack and part of my dinner- longest part was the manual chopping.
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Old 09-28-2007, 10:06 AM   #5
Brandon Oto
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Re: Salmon: it's whats for breakfast, lunch and dinner!

Rolando, you sure about that block calculation? Usually you subtract the fiber from the carb content, since it's not utilized by the body.

Just made this, not bad, but a little off, presumably because of my modifications -- only 8oz of fish (size of the fillet I bought), different type of meal, no lemon. You want that lemon!

Ended up pretty wet, not sure why that would be; maybe the extra fish is needed for the right consistency.
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