As a kid I (Regina) remember eating fish mainly during Lent, usually in the form of fish sticks, fish cakes such these Mediterranean salmon cakes, fried shrimp or fillet of sole. Do you? I always looked forward to it but it wasn’t a regular part of our family’s meal repertoire. Fast-forward many years and, even though there is an ocean of fish available most of us still aren’t making it a regular part of our dinner rotation.
Health experts generally recommend about 250 to 500 milligrams of omega-3s per day, on average, for healthy people and the American Heart Association suggests at least two, 3-ounce servings of fish per week. For example, 3 ounces of canned albacore white tuna contains 2.5 grams of fat, which includes EPA (200mg) and DHA (500 mg). The average American is woefully short of these suggestions.
One of the obstacles to eating more fish is that it’s perishable so when you buy it you have to cook it in a day or two. With busy schedules, as much as we know it will help us, most of us don’t plan meals so buying a piece of fish is a commitment we may not be able to keep. The other issue is price, since fish is more costly than some other proteins many people are afraid to make the investment unless they can be assured it will come out perfectly.
Solutions to both those quandaries may already be sitting in your pantry. Regular canned salmon, with skin and bones, skinless, boneless, “premium” canned salmon and portable pouches of salmon all work perfectly in busy schedules. A few easy ways to get more is flaked on top of a salad, made into an actual salad or in our crave-worthy Mediterranean Salmon Cakes recipe below.
Don’t miss the companion podcast Will Omega-3s Help Screen Time Dry Eyes and Memory as You Age, part 1
- 3 teaspoons extra-virgin olive oil, divided
- 1 small onion, finely chopped
- 1 stalk celery, finely diced
- 3 tablespoons chopped fresh dill
- 15 ounces canned salmon, drained, or 1½ cups cooked salmon
- 1 or 2 large eggs, lightly beaten, depending on consistency
- 2 teaspoons Dijon mustard
- 1½ cups fresh whole-wheat breadcrumbs
- ½ teaspoon freshly ground pepper
- ½ cup nonfat Greek yogurt
- ½ cup peeled, seeded and diced cucumber
- 2 tablespoons chopped dill
- ⅛ tsp salt
- Preheat oven to 425°F. Line a baking sheet with foil and spray with cooking spray.
- Heat 1½ teaspoons of oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in dill; remove from the heat.
- Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin or use can/pouch with no skin/bones.
- Mix well. Add the onion mixture, egg(s), mustard, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties. Add an extra egg or egg white if needed to better shape the patties.
- Heat remaining oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
- Bake the salmon cakes until golden on top and heated through about 15 minutes.
- Serve over salad, vegetables or on with Yogurt Dill Sauce if desired.
- Combine ½ cup nonfat Greek yogurt with ½ cup peeled, seeded and diced cucumber, 2 tablespoons chopped dill and ⅛ tsp salt.
Serving size: 2 cakes