Move over tuna – make way for canned salmon! If you’re looking to reap the many nutritional benefits of oily fish like salmon, then buying canned is a great alternative to fresh. After all, what college student can afford to purchase fresh salmon at $13 a pound?
Salmon is rich in omega-3 fatty acids, which work to counter the inflammatory properties of omega-6 fatty acids. It also contains high levels of vitamin D, which is particularly essential for those living in the Northern hemisphere and have limited exposure to the sun. In addition to that, salmon is also an excellent source of B vitamins and packs a great protein punch.
When choosing a canned salmon brand, look for wild-caught. Wild Planet’s Wild Alaska Pink Salmon is always a good choice. Choosing wild-caught salmon reduces your risk of exposure to mercury, pesticides, and other pollutants. You can pick up this brand at your local Tops Market or Wegmans.
If you don’t know what to make with your canned salmon, start out with this super easy recipe for salmon cakes, adapted from the recipe found in Diane Sanfilippo’s Practical Paleo.
SALMON CAKES – Yield: 4 patties
Prep Time: 10 minutes
Cooking Time: 10 minutes
- 2 6-ounce cans of wild salmon, drained
- 2 eggs, beaten
- 2 scallions, chopped
- 1 tsp. minced garlic
- ¼ cup yellow onion, chopped
- 1 tsp. garlic and herb spice blend
- 1 tbsp. Dijon mustard
- 1-2 tsp. coconut flour (optional)
- Coconut oil
Combine the salmon, eggs, scallions, garlic, onion, spice blend, and Dijon mustard in a medium mixing bowl. If the mixture is runny, add 1 to 2 tsp. of coconut flour to thicken the mixture.
Melt around 3 tbsp. of coconut oil in a large pan over medium heat. Form four patties from the salmon mixture and place directly on the pan two at a time. Let the patty sit for about 2 to 3 minutes, and then flip. Cook the patties until they are golden brown and cooked all the way through.
Enjoy the patties warm, or save them for leftovers. Squeeze fresh lemon over the patties directly before serving.
By Julie Kameisha