If there is one thing we know from the scientific reports on the Dietary Guidelines for Americans 2020, its this: eat more fatty fish! The guidelines suggest everyone should aim to eat about 8 oz of fish per week (1-2 servings). Pregnant women especially should pay attention to their intakes of fatty fish because of the research that shows how important it is for fetal brain development. The guidelines state: “Women who are pregnant should consume at least 8 and up to 12 ounces of a variety of seafood per week from choices that are lower in methlymercury and higher in omega-3 fatty acids.”
Fish for Your Health
Salmon is both a low-risk fish for mercury contamination and high in Omega- 3s, therefore it is a win-win! If you are pregnant, trying to conceive, or just looking to avoid fish that are high in mercury, the second page of this document is a great resource . I often give this to families to put up on their fridge or keep in their wallet when dining out because its a quick way to know which fish are low-risk.
Canned Fish: An Easy Solution
Buying fresh fish at the market can be a challenge. It might not always be readily available where you live, and it is not cheap! That is why I often recommend trying new ways to utilize canned fish. Not only is it easy to store in your pantry for weeks/months on end, but its great nutritional bang for your buck! These salmon cakes are easy because they use canned salmon and just a few other simple ingredients you probably already have in your pantry. They also only take about 20 minutes to make from start to finish.
I’ve sent this recipe to families time and time again, so I figured I should put it on the blog! As a bonus, this could be an easy and way to offer fish to kids: the salmon cakes kind of look like chicken nuggets, and you could even offer a fun sauce for dipping (or even ketchup!)
If anyone tries these out with their kids, let me know!
RECIPE: SALMON CAKES
Makes 8 patty cakes
(Pro tip: If possible, try to buy salmon with the bones and skin on. This gives us extra calcium and vitamin D. Most supermarkets carry a few different brands- I personally prefer wild caught salmon but use whatever you can find! Wild Planet or Natural Sea are some wild caught brands that I have used- whole foods 365 also has a good wild caught brand.)
- 2 7.5 ounce cans of salmon
- 1/2 cup almond meal (or whole wheat flour/flour of choice)
- 2 eggs
- 1/4 cup chopped fresh cilantro (optional)
- 1 teaspoon dried oregano (optional)
- 4 Tablespoons cooking fat of choice (coconut oil, ghee, and avocado oil work well here- try to avoid olive oil as it has a lower smoke point)
- salt and pepper to taste
Open cans of salmon and drain liquid. Add to a large mixing bowl, then add almond meal/flour, eggs, and spices. Mix until all ingredients are mixed through. If you are using salmon with the bones and skin on, just go through the batter and make sure all of the bones are crushed up (they should be very soft and easily dissolve into the batter with the light press of a fork).
Heat 2 tablespoons of chosen cooking fat in a large skillet over medium-low heat. With hands, form 3-4 patties and lay them in the heated fat. Cook 2-3 minutes but do not allow patties to start smoking. Flip patties over and cook another 2-3 minutes. They should be slightly browned and crispy. Remove from pan.
Add the next 2 tablespoons of fat, and repeat the process. Enjoy!