Red Bean and Salmon Patties with Roasted Vegetables

Kcal: 400
P: 30
F: 15
C: 40
Fiber: 12

Red kidney beans (canned, drained): 100g (1/2 cup), Salmon (canned, drained): 100g (3.5 oz), Zucchini: 100g (1 small, diced), Bell pepper (red): 50g (1/2 cup, diced), Red onion: 50g (1/2 small, diced), Garlic: 3g (1 clove, minced), Egg: 50g (1 large), Breadcrumbs (whole wheat): 15g (2 tbsp), Lemon juice: 10ml (2 tsp), Dill (fresh): 5g (1 tsp, chopped), Parsley (fresh): 5g (1 tbsp, chopped), Olive oil: 10ml (2 tsp), Dijon mustard: 5g (1 tsp), Greek yogurt (plain, low-fat): 30g (2 tbsp), Salt: 2g (1/2 tsp), Black pepper: 1g (1/4 tsp)

Nutritional info:

Meal Type: dinner
Dietary Suitable for: Pescatarian (includes fish and seafood but excludes other meats)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Preheat oven to 425°F (220°C). 2. In a bowl, toss 100g diced zucchini, 50g diced bell pepper, and 50g diced red onion with 5ml olive oil, 1g salt, and 1g black pepper. 3. Spread the vegetables on a baking sheet and roast for 20-25 minutes, stirring halfway through, until tender and lightly browned. 4. Meanwhile, in a bowl, mash 100g red kidney beans with a fork. 5. Add 100g canned salmon (flaked), 3g minced garlic, 50g beaten egg, 15g breadcrumbs, 5ml lemon juice, 5g chopped dill, 5g chopped parsley, 5g Dijon mustard, 1g salt, and a pinch of black pepper. Mix well. 6. Form the mixture into 2-3 patties. 7. Heat 5ml olive oil in a skillet over medium heat. 8. Cook the patties for 3-4 minutes per side until golden and cooked through. 9. In a small bowl, mix 30g Greek yogurt with 5ml lemon juice and a pinch of dill. 10. Serve the salmon patties with the roasted vegetables and yogurt sauce.

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