My very first Recipe Recon comes via the fabulous Miss in the Kitchen blog. Milisa Armstrong, aka Miss, and I “met” while working on the One-Pot Blogging Party for Emeril Lagasse’s cookbook, Sizzling Skillets and Other One-Pot Wonders.
Miss lives on a cattle ranch in Wyoming with her husband and three sons. When she says she’s going to “work the calves,” a gym is not involved. She also cooks amazing food, takes incredible photos and is a wiz with social media. I was delighted when Miss gave an enthusiastic “yes” when I asked if I could recon one of her recipes.
It was tough to pick just one recipe! I finally settled on her Smoked Salmon Quinoa Patties with Lemon-Caper Tartar Sauce because I’m always looking for new recipes involving quinoa and her patties reminded me of the way my Mom cooks salmon (except for the quinoa part).
I made a few changes to the original recipe, namely:
- I couldn’t find smoked salmon or fresh salmon, so I used pink salmon from a pouch.
- I replaced the whole eggs with an egg substitute (e.g. Egg Beaters).
- I baked the patties instead of frying them. Putting them on a rack allowed better circulation and added crispness.
- I substituted a combination of plain Greek yogurt and light mayonnaise for the mayonnaise in the tartar sauce.
These few, simple changes made a world of difference in the nutritional profile of the recipe as you can see in the table below. Miss called for a cup of olive oil for frying and I’m sure the entire cup didn’t get absorbed into her patties, so the calorie and fat content may be a little bit off. I just did the nutritional analysis based on the ingredients listed in the recipe because I had no way of knowing how much oil was left in her skillet when she finished cooking her patties.
|2 patties plus 1-1/2 tablespoons tartar||Original Recipe||Recon-ed Version|
|Total Fat||56 g||8 g|
|Saturated Fat||9 g||1 g|
|Cholesterol||129 mg||40 mg|
|Sodium||980 mg||348 mg|
|Total Carbs||37 g||22 g|
|Fiber||2 g||2 g|
|Sugar||4 g||2 g|
|Protein||19 g||24 g|
Here’s my version of Miss’ recipe. Enjoy!
Salmon Quinoa Patties with Lemon-Caper Tartar Sauce
Adapted from Miss in the Kitchen
For the tartar sauce:
1/2 cup plain Greek yogurt
2 tablespoons light mayonnaise
1 tablespoon capers, finely chopped
1 tablespoon scallions, finely chopped
2 teaspoons minced fresh dill or 1/2 teaspoon dried dill
1/2 teaspoon minced garlic
1/2 teaspoon freshly ground black pepper
2 tablespoons fresh lemon juice
For the salmon patties:
12 ounces shredded cooked salmon, skinless and boneless
3/4 cup egg substitute
1 cup cooked quinoa (cooked according to package directions)
1 teaspoon Old Bay seasoning
2 cups Panko bread crumbs, divided
2 teaspoons olive oil
Combine all ingredients for the tartar sauce in a small bowl. Mix well, cover and refrigerate while you make the salmon patties.
In a large bowl, combine salmon, egg substitute, Old Bay, quinoa, 1 cup of Panko and olive oil. Stir until well-combined.
Place an oven-safe cooling rack on a baking sheet and coat the rack with nonstick spray.
Place remaining 1 cup of Panko into a shallow dish. Form salmon mixture into 3-inch patties by rolling handfuls of the mixture into balls, then pressing them between the palms of your hands. Lightly press both sides of each patty in Panko. Place onto prepared rack.
Refrigerate patties on rack in pan for about 30 minutes.
Preheat oven to 375°F. Remove any Panko crumbs from the baking pan that might have slipped through the rack. Spray the top of each patty with nonstick spray. Bake for 25-30 minutes or until the patties are golden brown on both sides. Serve with tartar sauce.
Makes 6 servings
Per serving (two 3-inch patties): 223 calories, 6g fat (1g sat), 38mg cholesterol, 263mg sodium, 20g carb, 2g fiber, 1g sugar, 22g protein
Per serving (tartar sauce, about 1-1/2 tablespoons): 31 calories, 2g fat (0g sat), 2mg cholesterol, 85mg sodium, 2g carb, 0g fiber, 1g sugar, 2g protein
Nutritional Analysis: The salmon patties are a good source of Protein, Selenium, Niacin, Vitamin B12 and Phosphorus.
Have you seen a recipe on another blog and thought to yourself “I’d love to try that but it doesn’t fit into my meal plan?” If so, send the link to firstname.lastname@example.org and I’ll try to recon it!