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Salmon Patties


Tasty, easy and full of omega-3s, these salmon patties are the perfect weeknight meal!




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Salmon patties with a garlic aioli


Seafood often gets a bad wrap when it comes to pregnancy, and when I began researching the inclusion of seafood as part of a prenatal diet, the waters were definitely murky (sorry, I had to do it). Health risks and benefits depend not just on the type of seafood, but also how it’s prepared and what body of water it lives in.


And while there are certain types of seafood that should be avoided, there are also several types of fish that provide numerous health benefits during pregnancy.


So which is which?


The biggest cause for concern when it comes to eating seafood is mercury. Mercury is a toxin that builds up in the bloodstream, and can impair your baby’s brain development. Researchers estimate that every gram of mercury found in a mother’s bloodstream led to a decrease of 0.7 IQ points for their baby. Common high-mercury fish that should be avoided include:

  • Tuna

  • Swordfish

  • Shark

  • Grouper


On the flip side, fish that contain high levels of DHA can actually help your baby’s brain development. DHA is an omega-3 fatty acid, and studies have found that increasing your DHA intake by 1 gram per day increases a baby’s IQ by 1.3 points.

  • Salmon

  • Tuna

  • Herring

  • Cod


So you’re basically looking for fish that’s low in mercury and high in DHA. Emily Oster, the author of Expecting Better, created an incredibly useful matrix:


Diagram of mercury levels in fish


I love salmon, and was stoked to learn that it’s a great food to eat while pregnant. This recipe for salmon patties takes just a few minutes to prep and cook, and they freeze incredibly well. Most importantly, you’re eating a dinner that has the potential to make your baby smarter… how cool is that?!



What ingredients do I need for salmon patties?

  • Boneless skinless salmon - canned or cooked filets

  • Plain breadcrumbs

  • Mayonnaise

  • Lemon juice- I prefer fresh lemon juice, but you can also use bottled

  • Green onions

  • Eggs

  • Dill- I prefer fresh dill, but you can swap fresh for 1 1/2 tsp dried

  • Garlic powder

  • Salt

  • Pepper


Helpful products for this recipe:




Can I make the patties ahead of time?


This recipe is very freezer-friendly! Simply form the salmon mixture into patties, layer them between pieces of parchment or wax paper, and store them in an airtight container or Ziploc bag in the freezer. To use, thaw in the fridge and cook as directed.




How much does this recipe make?


You will get about 10 patties if you use a ⅓ measuring cup to portion out each patty. If you're serving this as an entrée along with a side or two, I'd say this serves three-four people.



What other health benefits does salmon have?


Salmon is a lean protein that’s low in saturated fats and cholesterol and high in vitamin B-12. It’s also a good source of potassium and vitamin D.


Salmon Patties Recipe



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Ingredients:

  • 15 oz boneless skinless cooked salmon (canned or filets)

  • 2 eggs

  • 4 ½ Tbsp mayonnaise

  • 4 ½ Tbsp lemon juice, fresh or bottled (I recommend fresh)

  • ¾ cup plain breadcrumbs

  • ¾ cup green onions, chopped

  • 4 ½ tsp fresh dill, chopped (or 1 ½ tsp dried)

  • 1 ½ tsp garlic powder

  • ¾ tsp salt

  • ¼ tsp black pepper

  • 1-3 Tbsp canola oil


Directions:

  1. Chop the green onions and fresh dill

  2. Mix all of the ingredients together in a medium bowl until well combined

  3. Heat 1 Tbsp of canola oil in a medium-sized skillet over medium heat

  4. Shape patties using a â…“ dry measuring cup and place patties in a skillet (as many as will comfortably fit. I typically end up doing 2-3 batches with 1 Tbsp of oil per batch)

  5. Cook for 3-4 minutes or until golden brown on the bottom and flip

  6. Cook another 3-4 minutes or until patties are warmed through and set aside

  7. Repeat until all of the patties are cooked

  8. Serve with your favorite sides. I recommend serving with a side of garlic aioli








Sources:

  1. Mayo Foundation for Medical Education and Research. (2021, December 8). Pregnancy and fish: What's safe to eat? Mayo Clinic. Retrieved February 6, 2023, from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185

  2. Oster, E. (2021). Expecting better: Why the conventional pregnancy wisdom is wrong--and what you really need to know. Penguin Books.

  3. WebMD. (n.d.). Health benefits of Salmon. WebMD. Retrieved February 6, 2023, from https://www.webmd.com/food-recipes/benefits-salmon


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