A simple and inexpensive way to get omega-3 into your diet is to use canned wild pacific salmon. Note that omega-3 is contained in the skin, so don’t use the skinless version. I like to eat the bones, for added calcium.
INGREDIENTS (2 servings or 4 patties)
- 213g pink salmon (1 can)
- 1 large egg
- 10g green onions
- 6g coconut flour
- 5mL lemon juice
- 2 tsp dijon mustard
- 1 tbsp coconut oil (for frying)
- salt/pepper (to taste)
INSTRUCTIONS
- Drain/discard water and mash up salmon.
- Add egg, lemon, dijon and mix well.
- Add coconut flour and green onions.
- Form into even 4 patties.
- Fry in hot coconut oil for a few minutes.
- Flip until both sides get crispy.
NOTES
- Coconut flours vary in absorbency, so adjust as required …
- if too wet, add more coconut flour
- if too dry, reduce liquids and/or use less flour
- To reduce fat, bake in a toaster oven at 350°C.
- To reduce carbs, eliminate lemon juice.
BONUS TIPS
- Be sure to use wild salmon with skin and bones. Skin provides omega-3, while bones provide calcium.
- Canned salmon could be substituted with fresh fish.
- Would also work with canned tuna.
- Add dill or dried parsley for added flavour boost.
- Serve with lemon, dijon, capers or sour cream dip.
MACROS PER SERVING (2 patties)
255 cal | 15g fat | 2g net carbs | 26g protein