Introduction: Healthy Salmon Cakes
Like a lot of people I am currently working on my health and fitness. Eating whole nutritious foods is my game plan and it has worked really well so far.
When it comes to cooking and eating I like variety and that doesn't change when I'm attempting to be healthier. Of all the healthy recipes I've made recently these Salmon cakes are my absolute favorite! They are rich with flavor and packed with amazing immune boosting ingredients. Gluten FREE, Atkins friendly, and can easily be adjusted to be paleo. A great addition to a special dinner without ruining any New Years resolutions.
That being said, diet or not, you will want to give these a try!
Step 1: Ingredients
When coming up with this recipe I sort of just threw in all of my favorite things and it was an amazing success. The only issue was not eating them allllll.
Salmon Cakes Ingredients - Makes 8
- 1 pound Salmon
- 1/2 cup minced onions
- 1/2 cup minced carrots
- 1/2 cup chopped kale
- 1/3 cup Plain Greek yogurt
- 1/2 cup Almond Meal/Flour
- 2 teaspoons garlic
- 2 teaspoons curry powder
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 avocado
- 1/3 cup Greek yogurt
- Teaspoon lemon juice
- Cayenne pepper (optional)
Step 2: Making the Cakes
First you will season your salmon lightly with salt, pepper, and a sprinkle of curry powder. Bake at 350 for 8-10 minutes until they are almost done but still tender.
While that is cooking sauté the onions and garlic in the olive oil. Add the carrots and cook down for a minute or two. Then add the curry powder and Kale. Salt and pepper to taste. Cook until tender. Turn off and set aside.
When the salmon has cooled use a fork and flake it apart. You can make big chunks or small bits, whatever you prefer. Then be sure the remove any bones.
Add the sautéed mixture to the salmon and mix. Then add the Greek yogurt and combine. Last add 1/4 cup of almond meal to the mixture and stir.
Now you will divide it up into 8 cakes. Place the rest of the almond meal onto a flat surface. Lay each cake onto the almond meal and flip to cover each side. The cakes are sticky so the almond meal should stick to them easily. Dust any excess off.
Step 3: Cooking the Salmon Cakes
I tried two different methods of cooking these. They were both good. You choose which ever works for you.
Spray a foiled lined baking sheet with olive oil. Then place your cakes on top. Spray the tops of the cakes as well. Bake at 425 for 10 minutes. Flip and bake for another 10-15 minutes.
The baked version (as pictured) holds together well and has a crispier exterior.
Place a tablespoon of olive oil in a pan at medium/high heat. Cook 2-4 cakes at a time, flip when golden brown. About 3-4 minutes a side depending on your heat.
This fried version was more moist and tender. However it doesn't hold it's shape as well so you have to be careful when flipping. It does have a better golden brown color.
MAKING THE SAUCE-
Place all of the ingredients in a food processor or blender and mix.
Serve on a bed of kale with lemon to squeeze on top and you are good to go.
Step 4: Nutrition Value
There are so many great aspects to each ingredient so I will go over them separately. Every single one of them adds value.
Each cake is about 150 calories with 14 grams of protein and only 10ish carbs! Decadent but guilt free :)
This one is pretty much a no brainer. Salmon is one of the best sources of protein, period. It is an excellent source of omega 3's, vitamin B-12, vitamin D, and selenium. Known to aid in brain function, heart health, eye sight, skin, and so much more. Wild Salmon is one of the few foods that contains an entire days requirement of Vitamin D and lemme tell ya, that is important living in the PNW where it can be gray and sunless for months on end.
You'd have to be living under a rock to not know about the Kale super food trend. It is everywhere and for good reason. Kale single-handedly can give you 100%+ of Vitamins A(vision, cell health, immune system), Vitamin C(skin, natural antihistamine, healing) and Vitamin K(Bones, heart). The general health benefits of Kale are so good that it's hard to deny it's super food status. It has been said that it is one of the most nutrient dense foods out there.
I am a big fan of onions. On everything. Not only are they delicious in countless different ways but they are full of fiber, minerals, and antioxidants. They can contribute to good oral health, regulating insulin, anti-inflammatory benefits.
Carrots are pretty to look at and great for your body. Packed with vitamins and minerals that are great for brain health, vision, skin, water retention.
Greek Yogurt is another one of those rising trends. The benefits make you wonder why we ever ate the regular sugar filled versions. Greek yogurt has double the protein, less carbohydrates and less sodium. The probiotics are amazing for gut health and digestion. Also a great source of Calcium. I use greek yogurt to replace fats in all sorts of recipes from baking to sauces.
Garlic was always a staple growing up. For food and as a supplement. It can aid with bacterial, viral, and fungal infections. Also helps with regulating insulin, blood pressure, oral health, and immune boosting. It doesn't hurt that it taste delicious!
Curry powder is a combination Coriander, Fenugreek, Turmeric, Cumin, Black Pepper, Bay Leaves, Celery Seed, Nutmeg, Cloves, Onion, Red Pepper, And Ginger. Each of these components play a role in this Super food, but I'm going to focus on Turmeric. Turmeric is the best super spice out there. It is a natural anti-inflammatory, boosts brain function, helps with cancer prevention, improved liver function, lowers cholesterol, liver toxicity, and protects against Alzheimer disease. It also is great for being used a natural dye! In fact turmeric is so amazing it probably deserves it's own instructable.
Step 5: Salmon Cakes
After making these twice in the last week I decided I had to share the recipe. So delicious and guilt free. I've used fresh caught steelhead instead of salmon and it was just as good. I can't wait to try it with Crab.
This recipe is Gluten free, Atkins friendly and can easily be modifed to be paleo if you swap the yogurt for an egg.
Hope you enjoy!