Salmon zucchini pea fritters
)
Prep Time
15 Minutes
)
Cook Time
15 Minutes
){kind=icon}
Yield
8
){kind=icon}
Difficulty Level
Easy
Ingredients
- 1 medium zucchini, grated
- 2 cups frozen peas
- 1¼ cup chickpea (besan) flour
- 1 large egg, lightly beaten
- 1 x 200g can Safcol Salmon in Springwater, drained
- 3 spring onions very finely chopped
- sea salt and freshly ground pepper
- vegetable oil to fry
for the spicy sauce
- ½ cup Greek style natural yoghurt
- 1 tablespoon tomato sauce
- ½ teaspoon tabasco sauce (optional)
- 1 small clove garlic, crushed
- sea salt and freshly ground pepper
Instructions
- Place the grated zucchini in a sieve over a bowl, sprinkle lightly with sea salt (about ½ a teaspoon) and use clean fingers to mix the salt through the zucchini. Set aside to drain for 10-15 minutes.
- Place the peas in a large pan and pour boiling water over them, transfer to a high heat, bring to the boil, drain immediately, return to the pan and roughly mash.
- Use your hands to squeeze as much water as possible out of the zucchini and transfer to the pan with the peas add ¾ cup of the chickpea flour, drained salmon spring onions and the egg, stir together and season generously to taste.
- Place the remaining chickpea flour on a plate. Form the salmon zucchini pea mixture into 8 fritters, pressing them together firmly, roll them in the chickpea flour.
- Pour enough oil to just cover the base of a frying pan, heat it on a medium high heat and fry the fritters in batches turning until golden brown and drain on absorbent kitchen paper.
- In a small bowl, add the yoghurt, tomato sauce, tabasco (if using it) and garlic, then stir well and season to taste.
- Serve the fritters hot, with the sauce and a salad on the side.
| Servings: | 4 |
| Ready in: | 30 Minutes |
| Course: | Lunch, Dinner, Entreè, Comfort Food |
| Recipe Type: | Fish Cakes & Fritters |
| Ingredient: | Salmon |
Salmon zucchini pea fritters
Here’s a tasty affordable Salmon zucchini pea fritters recipe you can have on the table in under 30 minutes. Perfect for brunch, lunch or a light dinner.
Salmon contains an antioxidant called astaxanthin which keeps your cholesterol in check.
Ashleigh Feltham (MNutrDiet)
Fritters are great comfort food and it is a bonus when they are enhanced further with great health benefits. Safcol salmon is a great source of omega 3 fat. As a top dweller fish, it also has low levels of mercury. Omega 3 fat is important for eye, brain, heart, and artery health. If you suffer from rheumatoid arthritis this fat may help alleviate these symptoms. Salmon contains an antioxidant called astaxanthin. This antioxidant helps to lower your ‘bad’ LDL cholesterol and raise your ‘good’ HDL cholesterol.
All the delicious vegetables and chickpea flour in these Salmon zucchini pea fritters, add fibre to help you feel fuller for longer and potassium to support healthy blood pressure. Peas also provide your body with vitamin A and C which is needed for a healthy immune system. Vitamin A is important to keep your eyes working well. Peas also give your body vitamin K which helps your blood to clot normally and plays a role in keeping your bones strong.
To support your immune system further the antioxidant quercetin in onion has this box ticked. Tomato sauce is a great source of the antioxidant lycopene. This antioxidant helps your heart work, may reduce your risk of some cancers and if you are a gentleman, support a healthy prostate.
Yoghurt adds a great source of calcium, needed for strong bones and teeth and to allow your muscles to contract normally. Like salmon, yoghurt and eggs are a good source of protein to help build and repair all the cells in your body. Also, B12 and choline needed for a normal working central nervous system. Iodine and selenium are also present and needed for a healthy thyroid. Egg yolks provide additional vitamin A as well as vitamin D which is the key to allow your body to absorb calcium. These fritters are clearly more than just a tasty recipe.
