Salmon Rissoles

Serves 4

Preparation time: 10 minutes (plus 20-minute resting time)

Cooking time: 10 minutes

Ingredients:

• 415g can pink salmon, drained, skin and bones removed
• 1 small brown onion finely chopped
• 1 cup cooked low GI brown rice or 250gm ready-cooked microwaveable brown basmati rice
• 1 egg, lightly beaten
• 2 slices of wholegrain bread, made into breadcrumbs
• 1 tablespoon chopped parsley 
• Zest and juice from half a lemon
• 1 tablespoon extra-virgin olive for frying
• 2 medium carrots, sliced lengthways into four
• Bunch of broccolini 
• 200g snow peas, trimmed

Method:

1. Cook rice according to packet directions, allow to cool and combine with salmon, shallots, breadcrumbs and parsley in a large bowl.
2. Add lemon zest and juice into salmon mixture.  Use remaining half of lemon for serving. 
3. Rest mixture in refrigerator for 20 minutes before dividing mixture into eight portions.
4. Shape into patties using slightly moistened hands. 
5. Heat 1 tablespoon oil in non-stick frypan and cook  until golden, approximately 5 minutes either side. 
6. While salmon rissoles are cooking, steam vegetables until cooked
7. Serve with lemon slices and steamed vegetables.

Nutritional analysis per serve:

Energy 1490kJ; Fat 13g, Saturated fat 3g; Protein 27g, Carbohydrate 30g; Fibre 8g; Sodium 200mg

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