- Southern Salmon Patties
Southern Salmon Patties are a delicious, protein-packed meal made with canned salmon, eggs, and onions, mixed with flour and cornmeal. They’re fried until golden brown, offering a crispy outside and tender inside. Rich in omega-3 fatty acids, this dish supports heart health and is a great option for those looking to improve their overall wellness. By using healthier ingredients like whole grain flour and heart-friendly oils, these patties make for a nutritious choice. Simple to prepare and packed with flavor, they’re perfect for a quick, satisfying meal.
Ingredients:
– 2 cans of salmon (packed with omega-3 fatty acids for heart health)
– 1 small onion, finely diced
– 2 eggs (providing protein and essential nutrients)
– 6 tablespoons mayonnaise (opt for a heart-healthy or low-fat version)
– 6 tablespoons flour (whole grain flour can support better digestion)
– 6 tablespoons cornmeal
– Oil for frying (use a healthier oil like olive or avocado oil)
**Instructions:**
1. Prepare the Salmon Mixture: Open the salmon cans and add the contents to a large bowl. Remove the pin bones if desired. Add the diced onion, eggs, and mayonnaise, and stir until well combined. Salmon is rich in omega-3s, which can help lower cholesterol and improve cardiovascular health, making this dish a smart choice for maintaining good health while reducing future medical expenses.
2. Add Dry Ingredients: Mix in the flour and cornmeal until the mixture is evenly combined. Choosing whole grain options can help manage blood sugar levels, which is important for preventing conditions like diabetes—potentially lowering health insurance costs in the long run.
3. Heat Oil: Heat oil in a cast iron or heavy-bottomed skillet over medium heat. Opting for heart-healthy oils can reduce the risk of chronic conditions, which may lead to better health insurance rates.
4. Form Patties: Use an ice cream scoop to portion the salmon mixture, ensuring uniform-sized patties. Flatten each scoop slightly. The portion control helps you manage calorie intake, supporting a healthy weight, which may contribute to lower premiums for certain health insurance plans.
5. Fry the Patties: Fry the patties in the heated oil until golden brown on both sides, flipping halfway through. Cooking with health-conscious methods may improve your overall wellness and lead to fewer doctor visits, which can be beneficial for managing deductibles and co-pays.
6. Finish and Serve: Lightly sprinkle with salt after removing from the skillet. Serve with your favorite low-calorie or yogurt-based dipping sauce. For an extra health boost, consider adding jalapeños to the mixture before frying for a kick of flavor. By choosing healthier alternatives in your diet, you can positively impact your overall health and wellness, reducing the likelihood of future medical claims.
