Crispy Salmon Sweet Potato Cakes
March 10, 2011
March 10, 2011
Flaked fish, but starting with a can of salmon is not only convenient, it allows you to mash up the bones, which are high in calcium. The vitamin C in the potatoes and vitamin D in the fish and egg yolk also help with calcium absorption.
1 large dark-fleshed sweet potato or two large russet potatoes
1 can (213 g) salmon, drained
1 large egg
1-2 green onions, chopped
salt & pepper
canola or olive oil, for cooking
1 extra egg, for coating (optional)
1 cup (250 ml) panko or dry breadcrumbs, for coating (optional)
1. If you’re using sweet potato, poke it with a fork and roast directly on the oven rack at 350˚F for about 1 hour, or until very tender. When cool enough to handle, peel off the skin and mash the flesh in a bowl using a fork or potato masher. If you’re using regular potatoes, peel, dice and cover with water; bring to a simmer and cook for about 20 minutes, or until tender. Drain well and mash in a bowl using a fork or potato masher.
2. Add the salmon, egg, green onions and salt and pepper to taste and mash together. Shape the mixture into patties as big or small as you like. If you want to coat them, beat an egg in a shallow dish with a fork, and put the breadcrumbs into a second shallow dish.
3. Heat a generous drizzle of oil in a heavy skillet set over medium-high heat. Cook the patties uncoated, or dip them in beaten egg to coat, then into breadcrumbs to coat before placing them in the skillet. Cook until crisp and golden on one side, then flip and cook until golden on the other side, adding more oil as you need it. Serve warm.
Makes about 10 potato cakes.
PER CAKE (entire batch made with 2 tablespoons oil for cooking):
94 calories, 3.8 g fat (0.5 g saturated fat, 2.1 g monounsaturated fat, 1.2 g polyunsaturated fat), 8.5 g carbohydrates, 37 mg cholesterol, 5.7 g protein, 1.3 g fibre.