Updated: Nov 3, 2020
Salmon is one of my favorite protein choices because it is packed with vitamin A, D, E, B-12, and easily bioavailable omega-3, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that are beneficial in lowering inflammatory processes and potentially delaying the onset of aging. Omega-3 cannot be synthesized by human cells and therefore has to be consumed through food for optimal health.
Marine animals and algae are the primary sources of omega-3. Although omega-3 is also found in some seeds and nuts (chia seeds,flax seeds, walnuts), the compound of it in these products is alpha-linolenic acid (ALA). ALA has different metabolic pathways and its conversion to EPA and then to DHA is limited (less than 15%) by the human body. If you don’t consume fish, make sure your omega-3 supplement comes from algae.
Unfortunately, omega-3 can be easily oxidized (lose all the benefits) especially if introduced to high temperature during food preparation and therefore watch how it is cooked. However, some studies show that polyphenols in extra virgin oil and antioxidants in herbs such as carnosic acid in rosemary may retard this oxidation.
The bottom line is use minimum heat and, if necessary, high quality olive oil with herbs to cook salmon.
Alright, let’s leave science behind and start finally cooking!
Ingredients (Salmon Patties):
2 lbs Coho salmon, skinless & chopped 1 small shallot, chopped 1 tbsp lemon, zest only 1-2 tbsp fresh ginger, finely chopped 1/2 tbsp black pepper, ground 1/2 red or yellow bell pepper, finely chopped 1/2 cup fresh dill, chopped 1/2 cup fresh cilantro, chopped 1/2 tbsp Himalayan pink salt 1-2 tbsp extra virgin olive oil for roasting (optional)
Time Required: 20 min (cooking and preparation)
Remove skin from the salmon. The best way to do it is to scrub the flesh with small strokes from the tail part down using a knife. Once the filet is ready, prep the veggies.
Finely chop dill, parsley, bell pepper, ginger, shallot.
Add salt, ground pepper. Mix all the ingredients and make small balls. I usually measure the flesh first and use 4 oz as a serving size (2 pounds yield 8 servings). Then I add all the additional ingredients and measure it all together. The final weight is divided by the number of total servings (8). Now you know the exact weight of each patty. This way the patties will have the same size and nutrition value.
Heat up a frying pan, add olive oil and place the salmon balls. Cook them at light heat for a minute. Using a small Ramekin cup, apply light pressure to each of the ball until a nice patty-like shape forms. Cook for 1-2 minutes and then flip. Cook the other side for 1-2 minutes at medium heat. Serve hot with tzatziki sauce.
This is one of my favorite dipping sauces. Unlike other recipes on my blog, I borrowed this one from Fage yogurt website and it is my always must have dip/sauce in the house.
Ingredients (Tzatziki Sauce):
1 cup whole milk plain Greek yogurt 2 Persian cucumbers, grated 2 cloves fresh garlic 2 leaves fresh mint 1-2 tbsp fresh dill, chopped 1/2 lemon, juice only 1/2 lemon, zest only 1/2 tbsp black ground pepper 1/2 Himalayan pink salt
Time Required: 5-10 minutes
grate the cucumbers.
In a kitchen combiner, mix yogurt, dill, mint, garlic, lemon juice & zest, ground pepper, salt.
Mix yogurt mixture with the grated cucumber. Done! Serve it cold.