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Salmon and Rice Patties
Prep time:15 mins- Cook time:10 mins
Servings:1
These Salmon Rice Patties are a quick and easy option for when you need a protein-rich lunch in a pinch. Versatile and customisable depending on what vegetables you have to hand, they pack in over half your daily recommended protein per portion to keep you energised and satiated until your next meal.
Tinned salmon in olive oil is a cupboard staple if you’re following a Mediterranean-style diet. It’s a good source of omega-3 fatty acids which help to reduce inflammation and support heart and brain health, as well as protein which can aid in weight loss, among other benefits. Paired with the egg and cheddar, these patties offer 38.8g of protein in just a 522 calorie portion. It’s not only good for your body, it’s good for your pockets and time too as tinned salmon is a budget-friendly alternative to fresh, and its long shelf life means it’s a convenient option for when you’re due a food shop.
The bulk of these patties is made up of cooked brown rice and green beans, both of which are good sources of fibre to aid healthy digestion and keep your gut microbiome happy. Switches like opting for brown rice over white rice, and wholemeal flour (or buckwheat flour if you want to make the recipe gluten free) are excellent ways of making your favourite recipes healthier to help you on your way to your goals while enjoying the foods you love.
Try making these Salmon Rice Patties with any family members who like to get their hands messy, and serve with a side of crunchy green salad or low calorie non-starchy vegetables. For anyone who isn’t a fan of heat, swap out the sriracha yogurt for our healthy tomato sauce recipe on our programme.
For more delicious recipes that keep you on track towards your health goals, visit The Fast 800 Programme.
Ingredients
- 75g cooked brown rice, preferably refrigerated
- 1 scallion/spring onion, finely chopped
- ½ garlic clove, crushed
- 100g canned salmon in olive oil, drained
- fresh coriander leaves, finely chopped
- 30g cheddar, grated
- 30g green beans, thinly sliced
- ½ tbsp wholemeal plain flour 7.5g
- 1 egg white, lightly beaten, see Notes
- ½ tbsp olive oil
- 15g plain full-fat Greek yoghurt
- 2 tsp sriracha
Instructions
- Mix the rice, spring onion, garlic, salmon, coriander, cheddar, beans, flour, egg, and some salt and pepper in a bowl until well combined. Divide and shape into even-sized patties, about 4-5 per serving. If you have made fresh rice, refrigerate the patties until cold and firm.
- Heat the oil in a non-stick frying pan on medium heat. Cook the patties for 4-5 minutes then gently flip and cook the other side until golden brown.
- While the patties are cooking, combine the yoghurt and sriracha to make the dipping sauce.
- Serve the patties with the sauce and enjoy!
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Notes
- If making multiple servings, use 1 whole egg per 2 servings.
- Serve with a crunchy green salad or steamed low calorie non-starchy vegetables.
- Make it family friendly! Serve with preferred dipping sauce, try our Tomato Sauce recipe on our programme for those who don’t like heat.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve or enjoy cold.
- Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
- Some brands of cheese (including cheddar) may contain rennet so are not strictly vegetarian. Check the product you buy uses vegetarian ingredients. Brands vary, it is always important to read labels first.
- If following a gluten free diet, use a gluten free flour such as buckwheat.