I'm not sure if you new that I had another blog a few years ago, called Healthy Wholesome Me. I posted recipes and gave little nutritional tidbits very much like what I do here. One of the things I'm doing is going back through the archives, updating photos and making improvements to the older recipes. So, today these salmon cakes are kicking off "operation I can't believe I posted that horrible photo," hahahaha! I didn't change much from the original recipe, they're still really easy, tasty and a perfect protein option for breakfast or lunch. Canned salmon is one of the staples that I believe should be in every bariatric pantry, unless of course you have a distaste for it, otherwise it's readily available, affordable and is an excellent real food source of protein that your body will recognize and benefit from, so let's take a look at some of those nutrients.
- Omega 3 fatty acids: These are considered "good fats" and 30% of our caloric intake should come in the form of fats in this category. Omega 3's have shown through research, to protect our heart, prevent stroke, improve lipid patterns, improve blood vessel function, improve other diseases like Chron's, and Rheumatoid Arthritis which are symptoms of immune and inflammatory disorders. Omega 3's have also shown to reduce the risk of mental disorders like depression and Alzheimer's disease.
- High Quality Protein: Protein is an essential component in nutrition. It plays a primary role in building and giving structure to muscle, hair, skin, nails, eyes and our internal organs as well as providing the body with energy, maintaining fluid and sodium balance and building important substances like hemoglobin, hormones and antibodies. In a 4 ounce serving of salmon you will get roughly 26 grams of protein.
- Essential Amino Acids: Essential amino acids are just that, essential to life and MUST be supplied by diet! There are 9 of them and they are Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Theronine, Tryptophan, Valine and Histidine. Your body can make these in very small amounts but not enough to sustain life and keep you healthy.
- Vitamins: Vitamins only make up 1% of our body composition but are essential for vitality, growth and health. Depletion of vitamins can lead to nutritional disorders and general health problems which everyone is susceptible to, but we as gastric bypass patients will have a life long battle to maintain our vitamin levels due to malabsorption found in bariatric surgery. A few of the vitamins that you can get from salmon contain 3 fat soluble vitamins, Vitamin A, D and E. These three need fats to help them become absorbed and utilized by the body. As you read earlier salmon has an abundance of the good, heart healthy fats for this! The other two vitamins that salmon offers is Vitamin B and B6 both needed to support a healthy hormone balance in women and a functioning nervous system for all. Micro and Macro Minerals: calcium, iron, zinc, magnesium and phosphorous. Each has an important role in bone, muscle, teeth, inflammation, endocrine and immune function.
I hope you will find this recipe a good way to get in all of the listed benefits that salmon can provide you with. I'd love to hear from you after you make your salmon cakes so don't forget to come back here and leave a comment. And if you happen to be on any of the social media platforms use the hashtag #thebariatricdish so I can see it! Have a safe and happy rest of the week!
- 2 cans of wild cought salmon.
- 1 egg, whisked
- 2–3 finely chopped green onions
- 2 tbsp finely chopped fresh dill
- 2 tbsp capers (drained)
- 3 tbsp mayonnaise
- 2 tbsp almond flour
- 1 tsp seafood seasoning or Old Bay seasoning
- Salt and pepper
- Drain both cans of salmon and add to a large mixing bowl. Flake apart the salmon.
- Whisk the egg and then add it to the bowl.
- Wash and trim your green onions, slice into small pieces and add to the mixing bowl.
- Remove the fresh dill from the thicker, larger stem. You don’t need to remove the dill from the thinner stems. Bunch up the dill tightly and chop it up. When done add it to the bowl of ingredients.
- Add in your measured mayo, almond flour, capers (no liquid) seasoning and salt and pepper.
Mix all the ingredients together and set aside. On the stove, put a couple tablespoons of avocado or olive oil in a skillet, turn up heat to medium and allow the pan to become hot.
Using a large scoop, scoop portions of the salmon mixture from bowl and form into the shape of a patty using your hands. Using caution, gently place the formed patty in the hot pan continuing to do this until all the mixture is gone. You may have to cook them in batches to avoid overcrowding them and add more oil as needed.
Let the cakes brown up, you may need to adjust the heat on your stove to avoid burning them. It’s important that you let them fry for a few minutes to allow a “crust” to form so they are easy to flip over and stay intact, you just have to pay attention to them. If you try and flip them before they have a nice golden brown crust they will break. I usually have a small spatula and a fork to help the flipping process since they don’t have bread crumbs to help bind them together they are more fragile.
When the patty is done cooking remove it from the hot pan and set on a paper towel. At this time you can serve it up and enjoy or you can put them in a glass storage container and keep them in the refrigerator until you are ready to eat them.
- as your protein on a bed of green with a delicious dressing or seafood sauce.
- under a poached egg, scrambled egg or fried egg.
- as a salmon cake wrap in butter lettuce with all the “burger” fixins.
- cold right from the refrigerator!
- Serving Size:
- Calories: 117kcal
- Sugar: 0g
- Sodium: 251mg
- Fat: 8g
- Saturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 11g
- Cholesterol: 57mg
Come hashtag with me!
I'm thrilled that you are making my recipes and I'd love to see them! Be sure to use the hashtag #thebariatricdish when you are posting on social media.#thebariatricdish