Salmon and Dill Fritters

Salmon and Dill Fritters   makes 12 medium (serves 3) or 18 as finger food

No gluten, dairy or egg; with options for soy, chilli and onion

I keep a list of recipes like this that work as finger food. So handy when looking for dinner party and bring-a-plate ideas.

When chopping the salmon, include the dark skin. It is the salmon skin, not the flesh, which is high in Omega 3 oils. These are wonderfully anti-inflammatory to brain and body. The oil also provides flavour and moistness to the fritters.

These tender morsels are conveniently at their best when at room temperature, which enhances their delicate flavour. Serve as is or top with a little aioli and fresh dill.

As a main dish, serve these with salad and steamed or baked kumara or potato. They are also delicious with my Sushi Salad (omit fish).

300 grams fresh salmon
½ cup chopped red onion (or use grated carrot)
¼ cup chopped dill pickles (about 2)
1 clove garlic
2 Tbsp mustard (Crystal or other with no added sugar)
1 Tbsp lemon juice
1 Tbsp miso (or extra mustard)
3 tsp dried dill leaf (or 3 Tbsp fresh dill)
1 tsp sea salt with kelp*
1/8 – ¼ tsp dried chilli flakes (or use black pepper)
olive oil for cooking

Chop the salmon in roughly 3 cm pieces. Ensure that the skin is well chopped or some chunks will remain later. Place all ingredients except oil in a food processor.

Process briefly until well blended, but with a little contrasting texture and colour remaining.

In a large cast iron frypan, heat a little oil over low medium. When hot add 1 tablespoon or 1 ½ tablespoon amounts of salmon mixture. Cook in 1 to 2 batches according to size of pan. Fry about 4 minutes on each side only until lightly cooked – barely brown. This keeps them soft and tender. Serve as is or garnish, such as with aioli and fresh dill. Or for more flavour, serve at room temperature. Any left overs can be chilled. These are nice as is, or chopped and added to salad or wraps.

Shopping and Preparation Tips*

  • Sea salt: is sea water dehydrated by sun. When mixed with seaweed or kelp (containing iodine and other minerals low in our soil) it is ideal in terms of flavour (interesting but not too strong) and mineral balance. Try Pacific Harvest or Harker brands; both in health and gourmet stores. NOTE these are less salty in taste than other brands. Ordinary salt is taken from mines or sea and so highly refined over extreme heat that it contains nothing but sodium chloride. All other minerals are stripped away, such as potassium and magnesium which help regulate fluid balance and blood pressure. Bleach as a whitener and chemicals to prevent clumping may be added to table salt.

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Makes 24; serves 3-4
No gluten, dairy, soy or cane-sugar

Serve this popular fare sweet or savoury; for breakfast or a fun dinner. These are so moist and fluffy they do what few of the pancake family can accomplish: they are even nice the next day for snacks, lunch or reheated. This recipe was adapted from a wheat-flour-based Jamie Oliver recipe and was made with the inspiration of my teenage, pancake-loving friend Lily. Technically when such batters fill a pan they are pancakes; if large, thin and with no leavener such as baking powder, they are crepes; if served small they are hotcakes or pikelets.

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Makes 32; serves 4-5
(No gluten, dairy, legumes or nightshades)

New Zealand supermarket shoppers are fortunate to be able to purchase grass-fed, free range venison without antibiotics or growth-promoting hormones. Farm-raised venison has a mild flavour with many cuts – such as medallions and stir-fry – requiring only a few minutes of cooking. Or make the meatballs using ground lamb. New Zealand lamb is almost all pasture-fed.

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Fast Fab Ways with Fish and Seafood

(No gluten, dairy and with options for most diets)

Squillions of possibilities follow from a few core concepts. There is a specific recipe (one of my favourites) and then a range of easy ideas.

Fish is an excellent source of Protein, Zinc, iodine, selenium, Magnesium, Calcium (see related articles under website TIPS), many B vitamins and a good source of iron. Iodine and selenium are low in New Zealand soils so fish and seaweed are critical sources. The darker, oilier types of fish such as salmon, tuna and sardines are high in the anti-inflammatory brain food Omega 3 fatty acids (TIPS: The Fats of Life). These are also critical to heart and arterial health. See the HEALTH STORE page for my report: The Heart of the Matter for how to treat and prevent cardiovascular problems.

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(Vegan; no gluten, dairy or egg; with options for nightshades*)

Some vegetarian food is dull and earnest, chaotically combined, or endlessly chewy. Inexperienced cooks often just remove the meat and compensate with heaps of cheese. Little understanding is shown about contrasting and harmonising shapes, colours, textures and the five core tastes of sweet, salty, sour, bitter, and umami (savoury). Dishes can be low in focus and subtlety – and Protein (see TIPS page) due to poor plant combinations.

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Makes 12
(No gluten or dairy)

Even people of otherwise refined sensibilities commonly exhibit a murmuring pleasure from food eaten messily by hand with primal juices dripping. These burgers can be fried, baked or barbequed. Consume sedately as patties – accompanied by salad or mixed steamed vegetables – or serve on toast or buns. Offer an assortment of stack-your-own components: lettuce, tomato, gherkin, cooked onion and mushrooms, mustard, relish, aioli or Green Herb Dressing (see The Shape Diet).

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Serves 4
(No gluten, dairy or cane sugar)

Watch these disappear. High in calcium, hormone-balancing isoflavones, and vitality-sustaining protein, low GI, yet delicate of structure, these will entice even the breakfast-phobic. No one will ever guess the ingredients involved. Maple syrup is a classic topping, or try new Apple Syrup, which is available in supermarkets and is free of added sugar.

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