Salmon patties are a popular way to enjoy the tasty and nutritious salmon fish. But are salmon patties actually good for you? Let’s take a closer look at the nutritional profile of salmon patties and whether they make a healthy addition to your diet.
What are salmon patties?
Salmon patties, also known as salmon croquettes or salmon cakes, are a type of fish cake made primarily with salmon. The minced salmon is combined with breadcrumbs or other binders, eggs, seasonings, and other ingredients to form patties that are then cooked by pan-frying, baking, or broiling.
Salmon patties have long been a staple in many cuisines, especially in coastal regions where salmon is abundant. They provide a flavorful way to use up leftover cooked salmon and are quick and easy to make.
The exact ingredients and recipe vary, but salmon patties often contain:
- Salmon – fresh, canned, or smoked
- Breadcrumbs or crackers
- Eggs and/or mayonnaise as a binder
- Onion, herbs, and seasoning
- Milk or broth
- Oil or butter for cooking
By forming the salmon mixture into patties and cooking until lightly browned and crispy on the outside, salmon patties make for a satisfying protein-packed meal or snack.
Nutritional profile of salmon patties
The nutrition of salmon patties can vary based on the exact recipe, but in general salmon patties provide:
- Protein – Salmon is an excellent source of high-quality protein. A 100 gram serving of salmon contains about 20 grams of protein.
- Omega-3 fatty acids – Salmon is one of the best sources of beneficial omega-3 fats like EPA and DHA. These healthy fats support heart health, brain function, and more.
- Vitamin D – Salmon is naturally rich in vitamin D, an important nutrient many people don’t get enough of.
- Vitamin B12 – Salmon provides vitamin B12, which supports red blood cell formation and nerve function.
- Potassium – Salmon contains this essential mineral that regulates fluid balance and muscle function.
- Selenium – Salmon is a good source of selenium, a trace element with antioxidant properties.
The binding ingredients used, like breadcrumbs and eggs, also contribute small amounts of carbohydrates, vitamins, and minerals.
Are salmon patties healthy?
Based on their nutritional profile, salmon patties can be a very healthy choice as part of a balanced diet. Here are some of the top benefits of salmon patties:
High in protein
Salmon patties provide a concentrated dose of high-quality protein from salmon. Protein is essential for building and maintaining muscle mass, supporting weight management, keeping you feeling full, and providing energy.
Rich in omega-3 fats
The omega-3 fatty acids in salmon offer anti-inflammatory effects, support brain and eye health, and provide other benefits. Many people don’t consume enough omega-3s, so salmon patties can help increase intake of these healthy fats.
Good source of several nutrients
In addition to protein and omega-3s, salmon patties deliver a variety of micronutrients like B vitamins, selenium, potassium, and vitamin D. These nutrients are involved in important processes like DNA synthesis, bone health, and immune function.
Low in saturated fat
Compared to patties made from beef or other red meats, salmon patties are low in saturated fat and cholesterol. The predominantly unsaturated fat profile of salmon makes it heart-healthy.
Convenient and versatile
Salmon patties are easy to make ahead of time and can be eaten cold, at room temperature, or heated up. They can be served for breakfast, lunch, or dinner and pair well with salads, grains, roasted veggies, and more.
Potential downsides
While salmon patties have some notable benefits, there are a few potential downsides to keep in mind:
Higher in calories and fat
If you are watching your calorie intake, salmon patties may be higher in calories than some other protein options because of their fat content. A 4 ounce serving provides around 230 calories and 12 grams of fat.
Contains some processed ingredients
Standard recipes call for processed binding ingredients like breadcrumbs, crackers, mayonnaise, and eggs. If you are looking to avoid processed foods, you can make patties using cleaner binders like mashed chickpeas or oats.
Risk of contamination
As with any seafood, raw salmon always carries a small risk of contamination. Buying high-quality salmon from reputable sources can minimize this risk. Cooking the patties thoroughly to an internal temperature of at least 145°F will also destroy any potentially harmful bacteria.
Healthy salmon patty recipe
To enjoy all the nutritional perks salmon patties have to offer, choose high-quality salmon and combine it with healthy binders and toppings. Here is a recipe for a delicious and nutritious salmon patty:
Ingredients
- 1 pound fresh wild-caught salmon fillet, chopped
- 1/4 cup almond flour
- 1 egg
- 1 shallot, minced
- 2 cloves garlic, minced
- 2 tbsp fresh parsley, chopped
- 1 tsp dried dill
- Salt and pepper to taste
- 1-2 tbsp olive oil for cooking
- For serving: lemon wedges, Greek yogurt, greens
Instructions
- In a food processor, pulse salmon until finely minced. Transfer to a bowl.
- Add almond flour, egg, shallot, garlic, parsley, dill, salt and pepper. Mix until well combined.
- Form salmon mixture into 4 equal patties, about 1/2 inch thick. Refrigerate for 15-20 minutes.
- In a nonstick skillet, heat olive oil over medium high heat. Cook patties for 2-3 minutes per side until golden brown.
- Serve salmon patties topped with a squeeze of lemon juice, dollop of Greek yogurt, and fresh greens.
Conclusion
Overall, salmon patties can be a nutritious choice when made with high-quality ingredients. Salmon provides lean protein, anti-inflammatory omega-3 fats, vitamins, and minerals. Choosing healthy binders like almond flour and keeping portion sizes reasonable makes salmon patties a smart addition to a healthy diet.