Crispy Salmon Cakesby Amylee Amos PhD, RDN, IFMCPRecipes
The body depends on the consumption of healthy fats to function optimally. Certain fats, known as essential fatty acids, are necessary to consume through the diet because the body is unable to synthesize them. Omega-6 fatty acids and omega-3 fatty acids are both essential fats. Omega-6 fats are abundant in the diet (in health promoting foods like nuts, seeds, and oils, and in disease promoting foods like the processed foods that are made with chemically extracted seed oils). Omega-3 fats, on the other hand, are less abundant in our diet. Some of the best sources of omega-3 include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fatty fish (including salmon), algae, and krill.
Many are quick to vilify the omega-6 fats as harmful and pro-inflammatory. While foods rich in omega-6 fats can be pro-inflammatory (for example, highly processed and refined foods), we need these fats too. The goal is to consume healthy omega-6 fats, such as olives and olive oil, and to consume them within a healthy ratio compared with the omega-3 fats. An ideal omega-6 to omega-3 ratio ranges from 1:1 to 4:1. However, on the typical standard American diet, the ratio is closer to 25:1. This ratio is undoubtedly pro-inflammatory and dangerous especially when coupled with a highly processed diet. This is one of many reasons we need to eat whole foods. It is also an important reason why we need to include more omega-3 fats in the diet. If you’re looking for a truly delicious and satisfying way to do this, look no further than these crispy salmon cakes!
- 1 (14.75 oz) can of wild caught salmon
- 1 pasture raised egg
- ¼ cup red onion, chopped
- ½ cup almond meal
- 1 tbsp dijon mustard
- ¼ tsp salt
- ⅛ tsp black pepper
- 1 tbsp avocado oil
- Drain and discard liquid from canned salmon.
- Mix together salmon, egg, onion, almond meal, mustard, salt, and pepper.
- Form the mixture into patties.
- Place on a plate and refrigerate for 10 minutes (this helps the patties stay together).
- In a cast iron skillet, heat avocado oil over medium high heat.
- Place patties in pan and brown each side, about 2 minutes or longer on each side.
- Serve warm.