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Healthy and easy salmon cakes

Updated on July 30, 2015

Healthy and easy salmon cakes

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Healthy and easy salmon cakes

Gathering the ingredients.
Gathering the ingredients. | Source
This is 1 1/2 pounds of fresh wild caught salmon.
This is 1 1/2 pounds of fresh wild caught salmon. | Source
I like the whole lemon, so make sure you wash it well.  It can be zest before you squeeze out all the juice.
I like the whole lemon, so make sure you wash it well. It can be zest before you squeeze out all the juice. | Source
I like whole wheat panko bread crumbs. They can be difficult to find but they are better for you than white.
I like whole wheat panko bread crumbs. They can be difficult to find but they are better for you than white. | Source
I am ready to chop the garlic and shallots. Just rough chop because you are going to break it down further in the food processor.
I am ready to chop the garlic and shallots. Just rough chop because you are going to break it down further in the food processor. | Source
Everything is prepped and ready for the trip to the food processor.
Everything is prepped and ready for the trip to the food processor. | Source
Juice and zest are standing by for their trip to the food processor, too!
Juice and zest are standing by for their trip to the food processor, too! | Source
Pulse together the 3 tablespoons of whole wheat panko, parsley, lemon juice, vegan mayonnaise, shallot, mustard, pepper, and the miso paste. It will take about 6 to 8 quick pulses to come together. Place this mixture in a big mixing bowl.
Pulse together the 3 tablespoons of whole wheat panko, parsley, lemon juice, vegan mayonnaise, shallot, mustard, pepper, and the miso paste. It will take about 6 to 8 quick pulses to come together. Place this mixture in a big mixing bowl. | Source
I like to slightly freeze my fresh fish for two reasons before I start the recipe. The first reason is it makes it super fast and easy to cut and the second it keeps you from overprocessing it in the food processor.
I like to slightly freeze my fresh fish for two reasons before I start the recipe. The first reason is it makes it super fast and easy to cut and the second it keeps you from overprocessing it in the food processor. | Source
You are going to want to work the fish in three batches. The first batch I am going to really whirl into a paste. This will be the only batch you will do this with. It will act as a "glue" for your salmon cakes.
You are going to want to work the fish in three batches. The first batch I am going to really whirl into a paste. This will be the only batch you will do this with. It will act as a "glue" for your salmon cakes. | Source
The second and third batch you want to pulse only 3 or 4 times making sure you still have some small chunks. Try not to overprocess this batch and the next batch so the cakes can have a nice texture.
The second and third batch you want to pulse only 3 or 4 times making sure you still have some small chunks. Try not to overprocess this batch and the next batch so the cakes can have a nice texture. | Source
Add the processed salmon to the big bowl --you put all the other ingredients in and mix thoroughly.
Add the processed salmon to the big bowl --you put all the other ingredients in and mix thoroughly. | Source
Take a nice flat dish and sprinkle in part of that 3/4 cup of whole wheat panko you set aside. Place your biscuit cutter in the center.
Take a nice flat dish and sprinkle in part of that 3/4 cup of whole wheat panko you set aside. Place your biscuit cutter in the center. | Source
Add a few heaping tablespoons of the salmon mixture and pat it down with a spoon to make a patty. Then sprinkle the top with more whole wheat panko breadcrumbs.
Add a few heaping tablespoons of the salmon mixture and pat it down with a spoon to make a patty. Then sprinkle the top with more whole wheat panko breadcrumbs. | Source
Do this for all of the mixture. I got 9 patties out of the mixture. I froze eight, and prepared one.
Do this for all of the mixture. I got 9 patties out of the mixture. I froze eight, and prepared one. | Source
These patties cooked fairly fast, about 4 minutes a side on medium heat.
These patties cooked fairly fast, about 4 minutes a side on medium heat. | Source
Yes, you are seeing this correctly. I did split the patty in half and shared this with my husband. It may not seem like a lot of food but trust me, it's more than enough.  People eat too much at one sitting.  Go easy and have a healthy snack later!
Yes, you are seeing this correctly. I did split the patty in half and shared this with my husband. It may not seem like a lot of food but trust me, it's more than enough. People eat too much at one sitting. Go easy and have a healthy snack later! | Source
I served the patties with avocado and baked fries on a whole grain roll.
I served the patties with avocado and baked fries on a whole grain roll. | Source

Cook Time

Prep time: 30 min
Cook time: 8 min
Ready in: 38 min
Yields: Makes 8-9 patties

Healthy and easy salmon cakes

  • 1 1/2 pounds wild caught salmon, diced into small chunks
  • 1 cup plus 3 tablespoons,seperated panko bread crumbs, whole wheat ,if possible
  • 3 tablespoons fresh parsley, rough chop
  • 2 tablespoons vegan mayonnaise, or regular
  • 1 whole lemon, cleaned, zested and squeezed with juice retained
  • 5 cloves garlic, rough chop
  • 1 medium shallot, peeled and rough chopped
  • 1 tablespoon miso, light, dark or red
  • 1 or 2 dashes tabasco sauce
  • 1 tablespoon olive oil

Healthy and easy salmon cakes

  1. In a the food processor combine 3 tablespoons of whole wheat panko, fresh chopped parsley, lemon juice, scallions, shallot, mustard, miso and a few dash of the tabasco. Pulse together for about 8 pulses and pour the mix into a large bowl.
  2. Then take one-third of the diced salmon and place it into the food processor. Give it a good 10 second whirl. It should be a nice paste. Remove the salmon paste from the processor and add it to the bowl along with the panko, parsley, mayo, lemon juice, and so on. This is whats going to hold the patty together nicely with a small amount of bread crumbs and no egg. Think of it as "food glue"!
  3. You are going to take one third of the chopped salmon and pulse for maybe 3 or 4 pulses. You want it to stay in bigger chunks. If you freeze your salmon for about an hour before using it, the entire chopping and food processor steps go much easier. I will write more about that in the text. Finish the last third of salmon in the processor, adding everything to your bowl of salmon paste, salmon chunks, and seasonings. Mix all the ingredients together until just combined; don't overmix.
  4. Take the remaining whole wheat panko crumbs and place a tablespoon of them on a dish. Grab a 3 inch across biscuit cutter and place it over the dish with your mix to form your patties. Add a few heaping tablepoons of bread crumbs, sprinkle it in, and pat it down. You then can add the salmon cake to a medium high heat frying pan with a teaspoon of olive oil per patty. Cook the patty for 4 minutes per side or, place the ones you want to cook later in the refrigerator for up to 12 hours. For the patties you want to store, place on a wax paper covered cookie sheet and freeze.
  5. If you are cooking frozen patties they take a bit longer. I cook them on medium heat with a small amount of olive oil for 6 minutes on one side and 4 minutes on the other.

Healthy and easy salmon cakes

If you have been reading my blog then you know I love real food! I am passionate about feeding my family food that will keep them healthy and happy. I know that fish is very good for us but my husband is not a big fan. So my job is to find a way to get those healthy omega oils into him somehow! I started by buying some wild caught, pre-packed salmon burgers. They are okay in pinch for time, but I wondered about the quality of the salmon, and the sodium content was astronomical. I love a challenge so that's how these cakes came to be. My husband loves them on my beer bagels and I love feeding him fish that he will eat.

I like to use the best salmon I can find for the recipe and my local fishmonger always comes through for me. But I must warn you-- at a price. If you buy wild caught salmon it will be expensive. My recipe makes nine dinners. My husband and I share one patty. This makes the dish figure friendly and a excellent food value. You are getting top of the line fish, fresh wholesome ingredients, and low sodium. I think the people I love are worth every penny.

A quick cooking hint-- freeze your salmon for about an hour before you are going to cut it. It makes it super easy to cut and difficult to overprocess in the food processor. If you don't own a food processor you can make it in a blender, just blending small amounts of the ingredients at a time. Your efforts will be greatly rewarded!

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    • MindbodyandFood4u profile image
      Author

      MindbodyandFood4u 2 years ago from Ohio

      Thank you for your kind comments. I am always trying to teach helpful hints!

    • ecogranny profile image

      Kathryn Grace 2 years ago from San Francisco

      Your cakes look really good. I would not have thought to use miso in them, but I can almost taste the subtle flavor.

      Thank you for the tip about freezing the salmon for an hour before cutting. I will remember that.

    • MindbodyandFood4u profile image
      Author

      MindbodyandFood4u 2 years ago from Ohio

      Thanks! I hope you give them a try!

    • Soumya Mukherjee profile image

      Soumya Mukherjee 2 years ago from India

      I liked the recipe and voted it as useful. :)

    • MindbodyandFood4u profile image
      Author

      MindbodyandFood4u 2 years ago from Ohio

      Thank you so much. I hope you like them as much as my family!

    • CyberShelley profile image

      Shelley Watson 2 years ago

      I really enjoy salmon and adding this new recipe to my repertoire is great. Thank you for sharing.

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