The beneficial effects of omega 3 essential fats are now widely acknowledged, but many of use still struggle to include foods rich in omega 3 in our diets. Oily fish such as salmon, mackerel and trout are some of the richest sources. There are also vegetarian sources like flax seeds, chia seeds and walnuts, although omega 3 is actually a family of fats and the type included in vegetarian sources is slightly different and requires the body to convert it to be used.
Salmon is the oily fish I find most palatable and easy to include in my diet, but over recent years some research has shown that farmed salmon can be high in environmental toxins such as PCBs and require treatment with antibiotics and pesticides to control lice infestations that have an impact on the levels in food and on the environment (there’s an interesting article about it here). So wild salmon is regarded by some as the best option, although it is significantly more expensive, has a different texture and requires shorter cooking times.
Tinned wild salmon is a slightly more economical option and widely available supermarkets. You can mix it with mayo and use as a sandwich filling, or even add it to pasta sauces, but my favourite way to have it is in fishcakes. The recipe below is gluten and dairy free and naturally low carb. Most importantly, it’s really tasty!
213g tin wild salmon
1/2 small red onion, finely chopped
1 egg, beaten
1 heaped tbsp ground almonds
1 tbsp mayonnaise
1 tsp Dijon mustard
1 tbsp finely chopped dill, or to taste
1 tbsp finely chopped parsley, or to taste
a generous grind of black pepper
- Preheat the oven to 170 C fan. Remove the large bones and skin from the salmon – most easily done by placing on a plate and using two forks to pick through.
- Place the salmon in a large bowl and add the other ingredients. Mix well. If the mixtures looks too wet, add some more ground almonds.
- Shape the mixture into 8 to 9 cakes and place on a baking tray lined with baking paper.
- Place in the oven and bake for 15-20 minutes (until golden brown).
- Serve hot or cold with vegetables of your choice, a wedge of lemon, and some mayonnaise or horseradish sauce.
What’s your favourite way to eat wild salmon?