April 27, 2020
Pan Seared Salmon Patties
INGREDIENTS
- 340g of wild salmon – fresh or tinned
- 1 egg
- 2 tbsp all-purpose flour
- ¼ cup red bell pepper, chopped fine
- ¼ cup red onion, chopped fine
- 1 tbsp parsley, chopped fine
- 3 tbsp plain breadcrumbs, plus 3 tbsp for coating the sliders
- 3 tbsp mayonnaise
- 2 tsp lemon juice, fresh squeezed
- 1 tsp chilli flakes (optional)
- 2 tbsp cooking oil (suitable for high heat)
- Salt and pepper to taste
- Big handful fresh herbs, chopped fine, for garnish
METHOD
- In a large bowl, combine egg, flour, bell pepper, onion, parsley, breadcrumbs, mayonnaise, lemon juice and chilli flakes (if desired).
- Add Salmon and mix well. Add salt and pepper to taste.
- Form the mixture into 10 equal portions and flatten into patties.
- Lightly coat each patty in extra breadcrumbs.
- Heat cooking oil in large frying pan on medium–high heat.
- Add cakes in small batches, 3-4 at a time. Cook 3–4 minutes each side, or until golden brown.
- Remove from heat and allow to cool on paper towels.
- Garnish with freshly chopped herbs.
NOTES
- Makes: 10 patties
- Skill Level: Medium
- Serve with a simple garden salad and enjoy!
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates