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Food Synergy
by Elaine Magee MPH, RD
To add an interesting flavor, try using your favorite crackers in this recipe, such as whole wheat or even rosemary garlic crackers. Just pulse in a small food processor until fine crumbs form. To toast the pecans, place in a nonstick skillet over medium heat for 2 minutes, until lightly browned and fragrant.
The fish omega-3s have synergy with the plant omega-3s from the egg and canola oil. Each serving has some synergy from onion phytochemicals and nuts.
Makes 3 servings (2 large patties each)



    • 1 can (14.75 ounces) salmon
    • 1 medium onion, chopped
    • 1 large egg (omega-3, if available), beaten
    • 2 tablespoons egg substitute
    • 3 tablespoons chopped parsley
    • 1 teaspoon ground mustard
    • 2/3 cup cracker crumbs
    • 1/4 cup toasted pecan pieces
    • 2 teaspoons canola or olive oil

Drain the salmon, picking out any pieces of bones or skin, and flake what is left. Place the salmon flakes in a large mixing bowl.

Coat a small nonstick skillet with canola-oil cooking spray and heat over medium-high heat. Add the onion and cook, stirring frequently, until golden and tender.

Add the onions to the salmon in the mixing bowl, along with the egg, egg substitute, parsley, mustard, and 1/3 cup of the crackers and beat on low speed to blend. Add the pecans and briefly beat on low speed until mixed. Shape into 6 patties about 1/2" thick. Press both sides of each patty into the remaining 1/3 cup of cracker crumbs to lightly coat.

Heat the oil in a large nonstick skillet over medium heat and spread evenly in the pan. Cook the patties for 10 minutes, or until nicely browned on both sides.

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