DietRecipes

Fabulous Fish Patties

A cheaper alternative to salmon for those looking to boost omega-3 intake

While salmon gets all the kudos, it’s not the only fish in the sea when it comes to omega-3 fatty acid content. Other varieties of fatty fish and shellfish–sardines, anchovies, shrimp and scallops, even trout–are also high in omega-3s. This simple recipe relies on mackarel, which has roughly the same omega-3 content of salmon, is low in mercury like salmon*, and is a fraction of the price of salmon. For those on a budget, here’s good news: you can make fish patties for four for less than five dollars. 

*With the exception of king mackerel. King mackerel is a high-mercury fish and should be avoided. This recipe calls for canned mackerel, which is unlikely to be king mackerel, but do read your labels to be sure.

Fabulous Fish Patties

(serves 4)


Ingredients:

2 medium eggs

1/2 t table salt

4 T coconut oil

1 can jack mackerel

1/3 C flour (plus another 1/3 or so for dredging patties)

1 medium onion


To make:

Chop the onions, the finer the better. Open the fish and drain the liquid; place the drained fish in the mixing bowl and break into small pieces with a fork.

Crack the eggs into the bowl and add the onions, salt, and ⅓ C flour. Use a fork (or better yet, your hands — just remember to wash them first) to thoroughly mix the ingredients. The result should be soft and somewhat sticky. Put the remaining flour in a small bowl, then melt the coconut oil on medium-high heat.

 

With your hands, form the fish mixture into roughly 2-inch in diameter balls. One at a time, flatten each ball, dredge it in flour, then transfer to the skillet.

When you have transferred all the fish to the skillet, increase the heat to medium-high. Cook until brown, then turn and cook until the other side is brown (if you need to, add another tablespoon of coconut oil.) Remove from the pan and serve. One serving is approximately 2 fish patties.

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