This is my ‘go-to’ dinner when I don’t have much on hand to make, and want something good without too much time and energy. I try to keep a couple cans of wild-caught sockeye salmon (you can find this at Trader Joe’s, Whole Foods, or your regular grocery store) in the pantry, and generally the other ingredients tend to be a part of my refrigerator and pantry staples.
While you can use most any kind of salmon, these are delicious using canned wild red sockeye salmon. The bright red color means the salmon is not only full of flavor, but also abundant omega-3s, and high levels of vitamin D, and astaxanthin (as-tuh-zan-thin) … a red-orange pigment with rare super star antioxidant power.
While salmon gets a lot of attention for being rich in omega 3 fatty acids, it also has other unique nutritional properties that are equally important. Salmon contains short protein molecules called peptides that possess significant anti-inflammatory properties.
Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of omega 3 fatty acids, vitamin D, and immune-supportive selenium. It is also a very good source of muscle-building protein, and energy producing, heart-healthy B vitamins: niacin, B6 and B12; as well as phosphorus and magnesium.
Since I like to spice things up a bit, I added some red pepper flakes and Frank’s Redhot sauce to it. Cayenne and hot peppers actually raise the metabolism, fight inflammation, and protect the heart and blood vessels. The capsaicin in the hot pepper helps to burn fat, so besides the taste, it does great things for your body! Measurements are all approximate, so adjust the seasonings to your own taste.
2 cans (6.35oz) of wild caught sockeye salmon, drained
2 organic, free range eggs, beaten
1 tsp dill
1/4 -1/3 cup gluten-free bread crumbs (or throw two slices of gluten-free or Ezekiel bread in your food processor and mix. Viola! Bread crumbs.)
1 tsp of Frank’s Redhot sauce, to taste
Juice of one lemon or lime
6-8 green onions, chopped
Handful of parsley minced
½ tsp of garlic powder or 1 garlic clove, minced
¼ cup brown rice flour, almond meal, or coconut flour
Sea salt and pepper to taste
2 or more Tbsp of coconut oil or grape seed oil, or any combination of these oils.
Mix all ingredients except oil and half of the breadcrumb mixture in a glass bowl with a fork. I let the salmon mixture remain pretty chunky, as long as it sticks together.
Heat an iron skillet or frying pan over medium heat with the oil/butter. By hand, form small patties of the salmon mixture (keeping them small helps keep them from falling apart), press into flour or almond meal, on both sides, and place in pan.
Cook until golden brown, about 5-7 minutes on each side. (Careful flipping the patties, they tend to fall apart easily). Serve with lemon wedges, hot sauce or plain organic yogurt. Serves 4.
Till next time, stay healthy and lean!
Catherine (Cat) Ebeling RN BSN, is a back-to-basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
Her mission is to help others prevent disease and live their best life ever.
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