The Food Coach

Free Healthy Recipe - Mackerel and Quinoa Patties

Dairy free, Low fat, Low GI, Wheat Free

If you've made a batch of quinoa from the night before, here's a wonderful way to use up leftovers. Combined with mackerel these make an excellent speedy evening meal. Using quinoa instead of the potato makes the fish patties a little more crumbly, but lowers the GI - just handle them with care.

Ingredients
200 grams quinoa, cooked
250 grams canned mackerel, drained
2 tbsp coriander, chopped
½ lime zested and juiced
Coriander Dressing:
1 tbsp coriander, chopped

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Dressing:
Combine the ingredients together and pour over the salad greens.

Mash all the ingredients together until well combined. Using your hands form patties approx 5cm in diameter and 2 cm thick. Cook with a smear of olive oil in a non stick pan frying for 5 minutes each side or until slightly golden.

Serve with a mixed green salad and coriander dressing.

Note : Mackerel can be substituted with salmon, tuna or sardines.

Makes 6 servings (serve = 1 patty)

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 20 mins
Ready in: 30 mins


Suitable for:
Dinner, Finger Food, Lunch

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Nutritional Information - Per Serve
Kj 1214 kj
Calories 290 kcal
Fat 15.9 g
Saturated Fat 2.4 g
Total Carbohydrate 24.1 g
Total Protein 13.5 g
Fibre 2.4 g