Laziness is one of my virtues. I’m always looking for ways to get more bang for my buck by doing less and getting more. That’s why I lift instead of run marathons, prioritize nutrient dense foods instead of counting calories, and cook a lot at once instead of a bit 3x per day.
“I don’t have time to cook every meal” is one of the most common excuses I hear when talking with friends, clients, or folks at the gym.
Listen. I get it. I don’t have time to cook every meal either, but I do take an hour once a week to prepare a lot of food all at once.
That’s why I adore salmon patties. They are great for every meal, snack, and even pre-workout (I’m a protein + fat kind of gal pre-workout). Click here for other salmon recipes.
I absolutely LOVE salmon patties because:
- Convenience Factor: Make a few cans at once and you’re set for the week, i.e., less cooking time. These are simple to eat on the go or heat and eat after work.
- High Protein: Salmon packs ~17g of high quality protein per 3 oz. (~2-3 small patties). Add the eggs and get ~25g of protein in your meal or snack.
- Cost Effective: Wild Canned Salmon is fairly inexpensive compared to fresh fish. I get mine from Trader Joes (their Wild Pink Salmon). Sockeye will be a bit more expensive, but oz for oz, it still packs a strong cost effective punch.
- Nutrient Density: Salmon, a pastured egg, and green onions pack in omega-3s, some vitamin D, calcium, magnesium, B vitamins (like choline), and other essential minerals and nutrients into one small package.
- TAYYYY-STY. If it ain’t delicious, it’s not on my table. End of story.
Here’s one of my go-to favorite recipes. Enjoy!
Super Simple Salmon Patties
Makes 4-5 patties in 15-20 min tops. Multiply if desired.
2 Tbsp. Organic Extra Virgin Coconut Oil, ghee/clarified butter, grassfed butter, or pastured bacon fat or lard
1 can wild salmon in water
1 egg, pastured is best (if you don’t have access to a farm, many Whole Foods carry Vital Choice brand)
2 cloves garlic, smashed & chopped (OR use 1/2 tsp garlic powder)
1 organic green onion, chopped (OR use 1/2 tsp onion powder)
salt & pepper as desired
Directions
Drain the can of salmon well. If desired, remove the bones, but I prefer to mush them with my hands for more calcium, phosphorus, and magnesium. Add egg and seasonings. Stir with a fork. Form smallish patties (~3 inches in diameter and 1 inch thick). Over medium low heat, allow your cast iron skillet (it’s fine if you don’t have one) to heat up and add your oil or fat. When hot, add a few salmon patties and cook for 4-8 minutes per side. Try to only flip once as the patties may be prone to easily break. Eat these patties alone or with sweet potatoes as shown, green veggies, or whatever sides you wish.