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Salmon Cakes with Tangy Sauce and Crispy Veggies

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Seafood is the number one category of food my patients dislike, because of the taste and cost. I created this recipe to make salmon extremely flavorful, budget-friendly, and easy to make! I hope you enjoy!

Fatty fish, like salmon, is important in our diets because of the nutrients it provides that are hard to find elsewhere. Salmon contains vitamin D and heart-healthy, anti-inflammatory fats called omega-3s. Two nutrients that many people are not getting enough of, but are crucial to overall health and wellbeing.

3 oz. of salmon contains 447 IU of vitamin D, or 112% of the recommended daily value (DV) for adults. This same serving size provides 0.95 grams of total omega-3s (combined ALA, EPA, and DHA). (To compare, one cup of fortified omega-3 milk only contains 0.03 grams.) Canned salmon contains bones which increase the calcium content, a mineral that is necessary for vitamin D to absorb.

Cost is usually another barrier to seafood, fresh salmon can cost around $5.00 per serving. I chose Kroger’s Wild Caught (Pink Alaskan) canned salmon — This cost $3.79 for 14.75 oz. This recipe uses two cans, but provides 4 servings. That comes out to $1.89/serving of salmon. If you have trouble affording that, you can always half the recipe and use 1 can (94 cents/serving of salmon). Some salmon is better than none!

To learn more about omega-3 fatty acids: National Institutes of Health Omega-3 Fact Sheet

*Canned salmon has little bones: Wash your hands, then open up the fish from the middle and rake the bones out with your finger, in a downward motion. I recommend putting the bowl under good light to look for any parts of remaining bone before mixing the rest of ingredients in.
This can be done hours ahead if you know dinner time will be rushed.
If you are prepping hours ahead, you can cover and refrigerate.
Drain the excess fluid before baking.
After the veggies have been in the oven for about 15 minutes:
Put that 2 Tbsp of butter on the skillet and melt, then add those cakes.
Make the tangy sauce while they are cooking on the skillet.

Salmon Cakes with Tangy Sauce

Making salmon taste good, budget-friendly, and easy to make! The “tangy sauce” is liquid gold.
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Prep Time 10 minutes
Cook Time 10 minutes
Course Main Course
Servings 4

Equipment

  • Mixing bowl
  • Knife
  • Cutting board
  • Can opener
  • Skillet – Preferrably a cast iron!

Ingredients
  

  • 2 14.75 oz. cans Wild Caught Salmon
  • 2 Eggs
  • 1 bunch of Green Onions
  • 1 juice of Lemon ~1 Tbsp lemon juice
  • 3/4 C Panko I chose Private Selection
  • 1 tsp Kosher Salt or 1/2 tsp if using table salt
  • 1/2 tsp Black Pepper
  • 2 Tbsp Butter or Olive Oil I used butter

Tangy Sauce

  • 1/2 Cup Mayonnaise
  • 2 Tbsp Dill Pickle Juice
  • 1 tsp Fresh or Dried Dill
  • 1 tsp Dijon Mustard 1 tsp more doesn’t hurt if you like mustard!
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Instructions
 

  • Wash yo’ hands! Get out equipment. Wash green onions.
  • Open up cans of salmon, put into bowl or on paper plate and remove bones. (Gently unfold salmon and rake finger downward where the bones are. Look under good light for any remaining pieces.)
  • Chop green onion (remove white ends first), and add to bowl. Crack two eggs into bowl. Add 3/4 C panko. Squeeze juice of lemon through hands (to catch seeds) into the bowl. Add salt and pepper. Mix with washed hands until incorporated.
  • Divide mixture into 8, *roughly* even-sized balls. Then form each into a patty – Press firmly between two hands, flattening out the middle, and rounding edges so it stays together.
  • Cover and refrigerate while you make the sauce and side dish (roasted veggies!).
  • When ready to cook, heat a skillet to medium heat and melt the 2 Tbsp butter.
    Add the patties, cook for 5 minutes on each side until slightly crispy/browned. (Can turn up heat slightly at end to get desired browning.)
    While cooking, add the ingredients for tangy sauce to a bowl and stir!
  • Serve with tangy sauce drizzled over top. If you want to feel fancy, you can add a little sprinkle of dill on top. Good for 3 days, reheat before eating.
Tried this recipe?Let us know how it was!

Crispy Potatoes and Carrots

An easy, flavorful side dish for any meat or seafood. I like my veggies with some crisp and parmesan, how about you?
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Prep Time 8 minutes
Cook Time 25 minutes
Course Side Dish
Servings 4

Equipment

  • Baking sheet
  • Parchment Paper
  • Knife
  • Cutting board

Ingredients
  

  • 6 Whole Carrots
  • 4-5 Red Potatoes
  • 3 Tbsp Extra-Virgin Olive Oil Or: Canola oil, melted butter
  • 2 tsp Kosher Salt
  • 1/2 tsp Black Pepper
  • 1-2 tsp Dried Parsley Flakes I used 1 heaping teaspoon
  • 1/2 Cup Parmesan, shredded or freshly grated

Instructions
 

  • Preheat oven to 400F. Line or grease baking sheet. Wash the veggies, scrub the potatoes.
  • Chop the carrots into diagonal pieces, cut the potatoes into bite-sized pieces (see images on blog post).
  • Add to bowl. Add the remaining ingredients. Mix until well-coated, you want all the veggies to be coated in the mixture so they get crispy in the oven.
  • Pour onto lined baking sheet. Bake for 25 minutes, or until they have reached your desired level of crispness!
Tried this recipe?Let us know how it was!

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