These crispy salmon patties are a healthy meal prep protein option. Canned foods often get a bad rep, however canned salmon can be very nutrient-dense. One serving can provide up to 16 grams of protein, heart-healthy fats, and multiple micronutrients.
Ease of Making: Easy
Growing up we used a lot of canned tuna, so using canned salmon in this recipe is a great switch. Eating salmon has been linked to anti-inflammatory properties, brain, heart, and bone health and due to its high protein content helps you stay feeling full longer.
And yes, canned salmon can be higher in sodium, however, pairing them with fresh veggies such as this corn and arugula salad can lighten it up and make it part of a healthy balanced meal.
Arugula has a distinctive peppery taste unlike other salad greens adding another flavor component. Adding other sweeter tasting veggies such as corn and red bell peppers can complement the flavors. Arugula is actually part of the cruciferous family such as Brussel sprouts and broccoli and is known to have high cancer-fighting agents. This high fiber salad option is low in sugar, calories, carbohydrates, and fats and has vital nutrients that help support the immune system.
Meal Prep Tips for Pan-Fried Salmon Cakes with Corn and Arugula Salad
One of my favorite things about cooking is the ability to be creative and take food and transform it by simply adding a few ingredients and changing the flavor profiles. Take this canned salmon, for example. Canned fish often has a really fishy profile, but making them into salmon cakes with other ingredients can definitely upgrade a simple can of salmon.
First, be sure to drain the can before placing the salmon into a mixing bowl. Then you’ll want to add your choice of veggies. I like to use bright colored veggies such as red bell peppers, red onions, and green onions.
Then, you will want to include some sort of binder such as breadcrumbs, mayonnaise, and dijon mustard to keep the patties packed together to keep it from crumbling when you pan fry them in the pan. Add your choice of seasonings and spices and mix it all together until it forms a paste-like texture.
You can use your hands to form the patties into balls and then flatten them in the pan, but a great tool to use is a small 2 oz ice cream scoop. I use this tool anytime I have to scoop and portion out for recipes. It saves time from having to roll it into a ball and it evenly portions out your serving sizes.
Place the portioned out balls into the hot pan and use your spatula to flatten them out into patties. Have a plate lined with a paper towel to help drain the excess oil. Afterward, serve them on top of fresh greens with other veggies such as sweet corn.
Salmon Cakes With Corn and Arugula Salad
- 12 oz canned salmon
- 2 each eggs
- 1/4 cup diced red bell peppers
- 1/4 cup diced red onions
- 1/4 cup chopped green onions
- 1 tsp salt
- 1 tsp garlic powder
- 1 tsp bay seasoning
- 1 tbsp mayonnaise
- 1 tbsp dijon mustard
- 1/4 cup breadcrumbs
- 1 tbsp olive oil
- 1 cup corn (frozen or canned)
- 4 cups arugula salad
- 4 tbsp choice of salad dressing recommend vinaigrette dressing
Pre-Cook (Mise En Place):
- Gather your equipment: cutting board, knife, mixing bowl, mixing spatula, flat spatula, saute pan
- Dice red onions and red bell peppers into small pieces. Chop green onions
- Drain canned salmon
- Defrost corn if frozen, drain corn if canned
- Place the canned salmon in a mixing bowl and crack two eggs. Mix well until eggs are incorporated.
- Next, add the peppers and onions and seasonings. Mix thoroughly.
- Then, add the mayo and dijon mustard and mix.
- Finally, add the breadcrumbs and mix until the mixture forms a paste like texture.
- Add oil to a saute pan on medium to high heat. Using a 2 oz scoop (or a large spoon), scoop out the salmon mixture into the pan. Make sure to not over crowd the pan.
- Then, using a spatula, flatten the round salmon mixture into flat patties. Cook for 2 to 3 minutes until it is golden crispy. Flip it over to cook on the other side for about a minute until golden crispy.
- Remove the patty from the pan and place it on a plate lined with a paper towel to drain the excess oil.
- Serve salmon cakes on top of a bed of arugula salad with corn. Add any additional fresh veggies to your preference and top it off with your choice of dressing. Eat and enjoy!
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