Paleo Diet and Paleolithic Diet Questions & Answers

Question

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Hi! This fish pattie recipe is a staple in our house. I'm looking for something to replace as the binder - I never used the corn flakes but I usually use potato starch. It works well, but I'd like something a little healthier. Do you think that coconut flour or a nut flour would taste to weird with the fish? I appreciate any suggestions!!

flag	asked Jul 20 2011 at 17:34 sunshinestarr 696●3●9

	Side note...i just googled that mackeral has the highest source of omega 3s per ounce so maybe a can of mackeral as well :) – Ness Jul 20 2011 at 19:28
	If you get a chance, let us know how they turn out. :-) – Liz V. Jul 20 2011 at 19:58

Carl_Stawicki · Answer 1 · 2011-07-20 17:39:45Z UTC

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I think coconut products would taste fine. Try coconut flour or flakes.

answered Jul 20 2011 at 17:39

Carl_Stawicki
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Eh...I disagree. The taste of coconut in the background of dill, tuna and olive oil?? I'll pass. – Ben Jul 20 2011 at 18:20

lol! I was a bit nervous to try it. I hate experimenting with food! – sunshinestarr Jul 20 2011 at 18:38

Just about the yummiest thing I ever ate was fish breaded in freshly grated coconut in Mexico. I could totally see that working. – Happy Now Jul 21 2011 at 8:35

Ben · Answer 2 · 2011-07-20 18:05:03Z UTC

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Arrowroot powder might work. It's very flour-like in it's consistency; mixed with egg it's a pretty good binder.

Edit: It's also tasteless (IMO).

edited Jul 20 2011 at 18:05

answered Jul 20 2011 at 17:44

Ben
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Thanks! I don't live in the States and this might be very pricey if I find it. But I'll try it out if I can! – sunshinestarr Jul 20 2011 at 18:37

Arrowroot is very, very carby though. I haven't directly compared it to other forms of starch, but I looked up its nutritional information after using a lot to thicken up a sauce and realizing I didn't want quite that many carbs. – Casey Jul 20 2011 at 19:50

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(That is to say, if you care about such things as excess carbs. Which one may not, of course) – Casey Jul 20 2011 at 19:51

Ness · Answer 3 · 2011-07-20 18:07:21Z UTC

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I used some LSA Mix - Linseed, Sunflower Kernel and Almond Mix. Gives a different texture to the patties as well :) All very paleo friendly. I aslo added a tin of sardines to mine to get some more Omega 3's my system!!!

answered Jul 20 2011 at 18:07

Ness
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I LOVE the idea of adding a can of sardines in there! I'm definitely going to start doing this. I'll have to try your LSA mix - if I can find the "L" and the "S" where I live. Thanks!! – sunshinestarr Jul 20 2011 at 18:39

Kaz · Answer 4 · 2011-07-20 18:21:08Z UTC

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Per each 3 oz tin of tuna, I use 1 tbs of coconut flour and one egg, so according to the recipe you linked, 2 tbs should suffice nicely. It does have a hint of coconut sweetness, but I think it complements the flavor of the fish, rather than detracting from it. :)

answered Jul 20 2011 at 18:21

Kaz
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	This is tried and true? So maybe I'll get over my nervousness and give it a shot. Thank you! – sunshinestarr Jul 20 2011 at 18:39
	I followed a salmon patty recipe that called for a similar amount of coconut flour/egg - I was disappointed with how crumbly and NOT bound together the result was. – Casey Jul 20 2011 at 19:52
	It works for me, but I guess it didn't work for Kent. I suggest you test the texture with your hands as you form the patties; if it needs more flour, then add it. If it needs more liquid, use one that you feel safe adding, like a squeeze of mustard or something. :) – Kaz Jul 20 2011 at 21:06
	And you're welcome! Good luck. :) – Kaz Jul 20 2011 at 21:07

Liz V. · Answer 5 · 2011-07-20 18:25:24Z UTC

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Have you tried just omitting the binder? I make Sarah Fragoso's salmon cakes, which is a very similar recipe, but there's no binder (except eggs, I guess). The key is to form patties with your hands, place in heated oil in frying pan, then DON'T mess with it for a full 3 minutes before flipping. Tasty goodness.

answered Jul 20 2011 at 18:25

Liz V.

	Now here's an interesting idea! It's pretty watery, but to be honest, I've been using less and less potato starch and I can definitely see this working. Thanks! – sunshinestarr Jul 20 2011 at 18:41
	I make tuna patties pretty much the same way, one-two eggs depending on # cans, no added other liquids, and if you have to dry it up, add herbs, maybe a bit of coconut flour will help/let sit to absorb. I also toss in parmesean cheese, this helps dry it up as well (small amts) I never use any other kind of binder, make sure you pack them tightly. – Kelly Jul 21 2011 at 13:07
	some chopped nuts like pine nuts add a good flavor and help bulk it up – Kelly Jul 21 2011 at 13:08
	A little parm and nuts sounds tasty; I'll have to try it! :-) – Liz V. Jul 21 2011 at 15:40

mari · Answer 6 · 2011-07-20 18:32:18Z UTC

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Potato starch seems fine to me. I think it's certainly healthier than nut flours and you already know it works so why not just use it?

answered Jul 20 2011 at 18:32

mari
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	How come you think it's healthier than nut flours? This is surprising to me. I agree, potato starch isn't the worst thing in the world, though! – sunshinestarr Jul 20 2011 at 18:42
	Potato starch is less likely to cause inflammation, but it's very empty as far as vitamin/mineral value. – Ben Jul 20 2011 at 19:00
	I thought that almonds were anti-inflammatory? – sunshinestarr Jul 20 2011 at 19:40
	@sunshinestarr -- Not with the omega 6 PUFA. @ben -- I would think the lack of nutrients wouldn't be much of a problem given the quantity and the assumption the OP is eating an otherwise nutrient dense paleo diet. – mari Jul 20 2011 at 21:00

Kerri · Answer 7 · 2011-07-20 18:46:54Z UTC

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I like ground flax seeds (meal) in my crab and fish cakes. 2 tbsp per batch is usually enough. If you want a crisp coating try coconut flour.

answered Jul 20 2011 at 18:46

Kerri
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Ooh, I like this idea. Thanks! – sunshinestarr Jul 20 2011 at 18:50

Nita · Answer 8 · 2011-07-20 19:58:21Z UTC

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I make salmon patties and use leftover mashed potatoes as the binder. Or. I don't use a binder at all (although the onion and celery are more likely to fall out during cooking without one).

answered Jul 20 2011 at 19:58

Nita
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Mashed sweet potato works well. Just make sure your flavors compliment it. – Rhi Jul 20 2011 at 20:18

Digby · Answer 9 · 2011-07-20 22:08:01Z UTC

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Coconut and nut flours don't have the starch that makes for a good binder. If you can eat oatmeal, ground finely it makes a great binder. If you want to be lower carb, extra egg yolks work well, as well as adding flax or chia seeds which thicken.

answered Jul 20 2011 at 22:08

Digby
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I wish i could find gluten free oats for a decent price here, sigh. Thanks for the suggestions! – sunshinestarr Jul 21 2011 at 8:13

turkeytyme · Answer 10 · 2011-07-21 08:31:44Z UTC

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When I make crab cakes I use crushed up pork rinds in place of bread crumbs and that tastes great.

answered Jul 21 2011 at 8:31

turkeytyme
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I thought about using chicharrones, too, but never did it...glad it works...so making them! – Liz V. Jul 21 2011 at 22:49

redberry · Answer 11 · 2011-07-21 22:47:28Z UTC

I put a bit of salmon in the food processor with a couple of tablespoons of mayo or mustard, and blend that into a paste. Then I add the rest of the salmon, though it gets cut into pieces instead of turned into paste. It's the paste that binds it all together, or so the recipe book said.

Got this idea from one of Mark Sisson's cookbooks.

FED at LiveCaveman.com · Answer 12 · 2011-07-22 00:11:09Z UTC

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I made these with coconut flour and egg as a binder. The rest was canned tuna, salmon, & sardine, coconut milk, herbs/spices, and, of course, habanero peppers...

alt text

(full recipe here)

answered Jul 22 2011 at 0:11

FED at LiveCaveman.com
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andrew · Answer 13 · 2011-07-22 07:00:43Z UTC

I use potato.It is a very nutritious food - far from just empty calories

"Potatoes are rich in several micronutrients, especially vitamin C - eaten with its skin, a single mediumsized potato of 150 g provides nearly half the daily adult requirement (100 mg). The potato is a moderate source of iron, and its high vitamin C content promotes iron absorption. It is a good source of vitamins B1, B3 and B6 and minerals such as potassium, phosphorus and magnesium, and contains folate, pantothenic acid and riboflavin. Potatoes also contain dietary antioxidants, which may play a part in preventing diseases related to ageing, and dietary fibre, which benefits health."

It doesn't have the omega 6 content of nut flours. I have tried coconut flour but it didn't appeal to me. So - potato all the way!

DGH · Answer 14 · 2011-07-22 12:10:45Z UTC

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...nutritional yeast would be my first choice as a replacement. The taste (almost cheese-like) goes great with salmon (or any fish for that matter).

answered Jul 22 2011 at 12:10

DGH
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thhq · Answer 15 · 2011-07-22 13:30:09Z UTC

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Lots of good ideas. I've been frying a lot of clams, which need breading of some kind for a fast hot sear. I usually use buckwheat meal, but after reading all this I might try some almond flour and see what happens.

answered Jul 22 2011 at 13:30

thhq
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mrsrocketman · Answer 16 · 2011-07-22 17:01:21Z UTC

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We usually grind our own almond meal in the food processor until it's fine, but not flour consistency, then add spices. Works great as a binder!

answered Jul 22 2011 at 17:01

mrsrocketman
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losterman · Answer 17 · 2011-07-22 17:19:54Z UTC

I tried out blended plantains in a shrimp cake recipe, and they turned out amazing. http://paleograd.blogspot.com/2011/05/bacon-wrapped-shrimp-cakes.html I'm sure it's pretty similar to using mashed potatoes, but plantains get really nice a spongy/fluffy when you fry them--very delicious.

Help with a Fish Pattie Recipe!

17 Answers