It’s common knowledge that most Americans are lacking in getting omega-3 fats in their diet. The easiest way to get that is by consuming cold-water fish such as mackerel, sardines, and salmon. It’s also common knowledge that most people avoid eating fish in this country as well. Salmon is probably the most popular of those listed, but there are some issues that come with it.
Farm raised salmon isn’t particularly high in omega-3 fats for the same reason as feed-lot cows aren’t…they are grain fed in pens and get little to no exercise. Check your labels on any salmon you buy, if it’s not sustainably caught wild salmon, there’s no point in bothering with it. If it’s farm raised and not produced domestically, put it down and run away. You don’t want to eat any farmed fish that is produced overseas, as the waters they are raised in are more likely to grow the three-eyed fish from The Simpsons that lives by the power plant.
Another issue with salmon is it’s usually frozen and who has time to deal with that? Plus, fish isn’t a meal that you can make in advance to save you time throughout the week. It’s a cook and consume right away situation. I barely have time in a week to get everything done, so cooking a one-off meal is not a winning strategy.
How can we get healthy fish in our diet and also have some pre-made lunches ready to go that are delicious? Let’s start with canned salmon. Make sure it’s wild and sustainably caught, using brands such as Wild Planet or Safe Catch. Nets are bad, poles are good. Check the label and look for a listing of how much EPA and DHA Omega-3 are in each serving.
Then, we will make salmon patties. Not just any salmon patties, but a Greek style that pairs perfectly with tzatziki sauce, making it perfect for salads and wraps, or just eating it on a plate with some sliced avocado.
First, you will need to make some homemade tzatziki sauce. I have you covered. My gyro article is listed below with the recipe:
https://www.mysaline.com/shirtless-gyro/
You also might want some jicama fries as a side:
https://www.mysaline.com/shirtless-jicama-fries-back/
This is a quick and simple recipe that gives you several options for meals. You can have three different lunches in a week based off of this one salmon patty. My favorite is making a wrap using an Egglife wrap with some sautéed red onion, shredded lettuce, and crumbled black bean chips for some crunch. No matter how you eat it, this is a healthy power lunch that will keep you swimming upstream. Enjoy.
Greek style Salmon patties
Ingredients:
See the list of all the Shirtless Chef recipes at www.mysaline.com/shirtless.