Tim Scallon/Registered Dietian Nutritionalist
Not too many years ago, the only salmon you could find in local grocery stores was canned. And before salmon was recognized as a healthy fish, believe it or not, canned salmon would sometimes go on sale at ten cans for a dollar. My mother grew up during the Great Depression and any time something went on sale, she was on it. This nutritious, economical food was a natural choice for my thrifty mother. She wasn’t looking for healthy omega-3 fatty acids or a high potassium heart healthy protein. She was interested in feeding a large family on a limited food budget. During those same years, three hundred miles away, my future wife’s mother was doing the same thing. She too had lived through the Great Depression and Salmon Croquettes were a weekly menu item in their home.
Salmon croquettes likely arrived in North America with European colonists in the 17th and 18th centuries. But in the late 19th and early 20th century, salmon canneries in the Pacific Northwest began shipping canned salmon all over the world. Salmon became widely available and inexpensive throughout the U.S. Ads and recipes in popular home magazines touted canned salmon as a new and exciting ingredient that was economical, filling and nutritious. And so, many of our mothers unknowingly created a memory that would become for us a cultural comfort food.
Salmon croquettes are now seeing a revival as a comfort food that fills both a nutritional and nostalgic niche in contemporary cooking.
Today, we find salmon from both the Atlantic and Pacific. Most Atlantic salmon available on the world market are farmed, whereas most Pacific salmon are wild-caught. Experts say there are more contaminants in farmed salmon than in wild caught salmon. As a consumer, look for “wild caught Alaska or Pacific” products. Canned salmon in the U.S. is usually wild from the Pacific Ocean, though some farmed salmon is available in cans. Traditional canned salmon includes some skin (which is harmless) and bone (which adds calcium).
Cold water fishes such as salmon are rich sources of Omega-3 fatty acids, a type of fat that has many health benefits. This healthy fat improves brain function, reduces cardiovascular risk, boosts the body’s inflammatory processes, supports joint health, overall cell function and elevated mood.
I developed my Salmon Croquette recipe using canned Pacific salmon just like Mom only I have upscaled the recipe a bit. All croquettes need a binder, in this case egg to hold them together when pan frying. The breadcrumbs serve to extend the salmon, stretching the meal and the starch balances the strong salmon flavor making them more filling. My recipe blends the breadcrumbs into the mix rather than coating them as a breading. Panko breadcrumbs are top quality and lower in sodium. Mayonnaise, Dijon mustard and lemon juice add rich flavors that complement the fish. Onions, peppers and cayenne provide background flavors and texture. Vegetable oil is a better choice than olive oil here because it has a higher smoke point and thus will better brown your croquettes. You could substitute a pre-made tartar sauce to save time but my sauce comes together in minutes, can be made ahead which blends the flavors and the quality is far superior.
Mom’s croquettes weren’t as fancy and for us kids, ketchup covered a multitude of culinary sins. We devoured them with fresh cut French fries and more ketchup. Who needed tartar sauce anyway?
Tim Scallon is a registered dietitian nutritionist with years of experience practicing nutrition therapy in local hospitals and clinics, teaching nutrition and developing healthy recipes.
Salmon Croquettes
Serving size: 2 croquettes & 1 tablespoon sauce; Serves: 4
Ingredients:
Sauce
- 2 tablespoons reduced fat mayonnaise
- 1 teaspoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh parsley, diced
- 1 teaspoon capers, diced
- ½ teaspoon fresh garlic, minced
- Dash of black pepper
Croquettes
- 2 tablespoons reduced fat mayonnaise
- 1 tablespoon fresh lemon juice
- 1½ teaspoons Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- 1/8 teaspoon cayenne pepper
- ¼ cup onion, finely chopped
- 2 tablespoons Poblano pepper, finely chopped
- 1 14.75 oz can wild caught Alaskan salmon, large bones removed
- 1 egg, beaten
- 1 cup Panko bread crumbs
- 3-4 tablespoons vegetable oil
Directions:
- Prepare the sauce. Combine the mayonnaise, lemon juice and mustard. Stir to blend. Sir in the parsley, capers, garlic and black pepper. Cover and set aside to allow the flavors to blend.
- Prepare the croquettes. In a medium mixing bowl, stir together the mayonnaise, lemon juice, mustard, garlic powder, salt, cayenne pepper, onion and poblano pepper.
- Drain the liquid off the salmon and in a separate bowl, mash together with a fork the salmon. Remove any large bones. Small bones and skin can be mashed together. Stir the salmon and egg into the mayonnaise mixture. Stir in the bread crumbs and blend well. Form 8 flat patties.
- Heat the olive oil to medium high. Sauté the patties for 2-4 minutes each side until golden brown.
- Serve with the prepared sauce.
Exchanges per serving: 3 Lean Meats, 1 Starch, 1 Vegetable, 2 Fats
Nutrients per serving: Calories: 373; Calories from fat: 173; Total Fat: 19g; Cholesterol: 83mg; Sodium: 598mg; Total Carbohydrate: 23g; Dietary Fiber: 2g; Protein: 25g