A big thing that has been happening in our house is trying to get Pat to eat more fiber on a regular basis. As a dietitian I thought this would be fun, as a dietitian who lives with her patient….well it’s been work. A labor of love if you will.
Habits are hard to break and for the last 7 years Pat has been following a low fiber diet because he thought it was something he HAD to do. As we have found out in the last year- that is not the case, so now we actively work on getting more fiber in his diet. And while oatmeal and whole grains are helping I have been working pretty diligently incorporate all types of fiber into his diet – which means increasing his intake of whole grains, and also vegetables.
As anyone who has tried to make lifestyle changes knows- CHANGE IS HARD.
While he has his favorite foods, I have been working away to sneak fiber into our main entrees and into recipes, and do it with real food as opposed to using supplements. This recipe started off originally as something I made relatively “paleo” for us prior to our pro-fiber revolution, as I didn’t use bread to bind the cakes- I used sweet potato- which is an option in this case as well.
Also, please note you DO NOT have to use salmon fillets, you can totally use canned salmon, or even tuna for this recipe as well. It just so happened that as I was working on this recipe our Kroger had a HUGE (YUUUUGE) sale on salmon, so it was super budget friendly to actually buy a crap load of fillets!!!
Savory Salmon Cakes
2 lbs Salmon fillets
2 diced red bell peppers
4 slices toasted Ezekiel bread
1 Finely diced jalapeño (optional) or sriracha
- Toast your slices of Ezekiel bread (you can use gluten free bread or no bread at all if that is your preference)- sweet potato works well too if you prefer the grain free route
- Once your bread is toasted, throw it into a food processor and pulse it until you have your bread crumbs- at this point I suggest adding salt, pepper, garlic, and Old Bay, pour into a bowl and set aside
- Preheat your oven to 375
- Clean your bell peppers, and seed and dice finely- set aside
- Toss your salmon into a food processor and pulse until you have small little chunks of salmon, remove and place into a large mixing bowl (feel free to skip this if you use canned salmon)
- Add your bell peppers, and two eggs into salmon and add bread crumbs until everything starts to thicken and you’re able to easily form your cakes (you can do this w/o bread- just add one egg or some mashed sweet potato!!!)
- I used a #8 portion scoop – that means I am getting consistent 4 oz portions
1) You can make this recipe grain/gluten free- you can either toast 4 pieces of gluten free bread, and follow the same steps outlined above, OR
2) You can microwave a sweet potato and use the sweet potato as a binder with the egg to get your desired consistency
The above recipe yielded 12, 4 oz cakes, each “cake” was 158 kcal, 8 g of fat, 8 g carb, 2 g fiber, 15 g protein, and a good source of Vitamin C!!!
In terms of nutrition value there would be very little change in the macros if you swapped out tuna for salmon or used canned versus fresh. Both salmon and tuna are going to be amazing sources of protein, but they will also be filled with those super helpful heart healthy fats!
We ended up pairing these with some quinoa and steamed vegetables to really amp up the fiber!
This recipe is also perfect for meal prep, because you can easily double up the recipe and make a ton of these for the week. You can also freeze any leftovers for up to 3 months and thaw any extras in the refrigerator when you want them!!!