Mediterranean Salmon CakesFebruary 17, 2023
Enjoy this delicious Mediterranean Salmon Cakes recipe who's ingredients may already be sitting in your pantry.
As a kid I remember eating fish mainly during Lent, usually in the form of fish sticks, fried shrimp or fillet of sole. I always looked forward to it but it wasn’t a regular part of our family’s meal repertoire. Fast-forward many years and, even though there is an ocean of fish available most of us still aren’t making it a regular part of our dinner rotation.
Health experts generally recommend about 250 to 500 milligrams of omega-3s per day, on average, for healthy people and 1,000 milligrams (1 gram) per day for people with heart disease. The average American is woefully short of that. One of the obstacles to eating more fish is that it’s perishable so when you buy it you have to cook it in a day or two. With busy schedules, as much as we know it will help us, most of us don’t plan so buying a piece of fish is a commitment we may not be able to keep. The other issue is price, since fish is more costly than most other proteins many people are afraid to make the investment unless they can be assured it will come out perfectly.
Solutions to both those quandaries may already be sitting in your pantry. Regular canned salmon, with skin and bones, has about 10 to 14 grams of total fat per 4 ounces (about ½ cup), which provides about 2,000 milligrams of omega-3s. Skinless, boneless, "premium" canned salmon has much less total fat (about 3 to 4 grams per 4 ounces), and thus only about 650 milligrams of omega-3s. A few easy ways to get more is flaked on top of a salad, made into an actual salad or in our crave-worthy Mediterranean Salmon Cakes below.
Mediterranean Salmon Cakes
Recipe by: Susan Mitchell of the Podcast Bariatric Surgery Success
Makes 4-8 Servings
Prep: 20 minutes, Cook: 21 minutes, Total Time: 41 minutes
- 3 teaspoons extra-virgin olive oil, divided
- 1 small onion, finely chopped
- 1 stalk celery, finely diced
- 3 tablespoons chopped fresh dill
- 15 ounces canned salmon, drained, or 1½ cups cooked salmon
- 1 large egg, lightly beaten
- 2 teaspoons Dijon mustard
- 1½ cups fresh whole-wheat breadcrumbs
- ½ teaspoon freshly ground pepper
- Preheat oven to 425°F. Line a baking sheet with foil and spray with cooking spray.
- Heat 1½ teaspoons of oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in dill; remove from the heat.
- Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin.
- Mix well. Add the onion mixture, egg, mustard, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties. You can also make these patties smaller or cut in half after they are cooked for your bariatric portion.
- Heat remaining oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
- Bake the salmon cakes until golden on top and heated through about 15 minutes.
- Serve over salad, vegetables or on with Yogurt Dill Sauce if desired.
Calories 287; Carbohydrates 18 grams; Fat 10 grams; Protein 31 grams
Registered dietitian nutritionist Dr. Susan Mitchell is host of the podcast Bariatric Surgery Success.
ABOUT THE AUTHORRegistered dietitian nutritionist Dr. Susan Mitchell is host of the podcast Bariatric Surgery Success. Selected as one of the Best 35 Dietitian Podcasts in 2021, Bariatric Surgery Success was chosen from thousands of podcasts on the web ranked by traffic, social media followers, domain authority & freshness. Dr. Susan helps you conquer cravings, emotional eating and weight regain after bariatric surgery with a focus on your nutrition and health, journey and success.
|Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.|