Clear some space in your freezer, because you’re about to meet your new favorite make-ahead meal—Protein-Packed Clean-Eating Salmon Cakes! Not only are they delicious and easy to prepare, but they’re also packed with nutrients that support both your brain health and fitness goals.
In my last email, I talked about how many of the best foods for brain health also help you achieve key fitness goals like building lean muscle or boosting immune health. Today, I’m sharing a recipe that hits both of those targets. These salmon cakes are loaded with Omega-3 fatty acids, which are known to enhance cognitive function and reduce inflammation. Plus, they’re high in protein, making them a perfect addition to your clean-eating routine.
Why Salmon is a Brain-Boosting Powerhouse
Salmon is one of the best sources of Omega-3 fatty acids, specifically DHA and EPA, which play a vital role in maintaining brain health. These healthy fats support cognitive function, improve memory, and even help to ward off conditions like Alzheimer’s. In fact, studies show that people who eat Omega-3-rich foods, such as salmon, have a reduced risk of developing Alzheimer’s disease and improved overall brain performance.
But the benefits don’t stop at brain health. Omega-3s also help reduce muscle soreness and promote faster recovery, making salmon an ideal food for those looking to build muscle, stay active, and maintain a healthy, balanced diet.
Protein-Packed Clean-Eating Salmon Cakes Recipe
Now that you know why salmon is a nutritional superstar, let’s dive into the recipe for these delicious, make-ahead salmon cakes. They’re easy to prepare, loaded with protein, and versatile enough to enjoy for lunch, dinner, or even a quick snack.
Ingredients (Serves 4)
- 2 cans (about 14 oz / 400 g total) of wild-caught salmon, drained
- ½ cup (60 g) almond flour
- ¼ cup (40 g) finely chopped red bell pepper
- 2 cloves garlic, minced
- 1 Tbsp Dijon mustard
- 1 Tbsp (15 ml) fresh lemon juice
- 1 tsp sea salt
- ½ tsp black pepper
- 2 Tbsp (30 ml) olive oil (for frying)
- 1 large egg (optional for binding, can be omitted if desired)
Instructions
- Prep the Salmon: Drain the canned salmon and place it in a large mixing bowl. Add the almond flour, chopped red bell pepper, garlic, Dijon mustard, lemon juice, sea salt, and black pepper. Mix thoroughly. If the mixture feels dry, add the optional egg to help bind it together.
- Form the Patties: Using your hands, form the mixture into small patties (about 2-3 inches / 5-7.5 cm in diameter). Optional: Refrigerate the patties for 20-30 minutes before cooking to help them hold their shape.
- Cook the Patties: Heat the olive oil in a large skillet over medium heat. Once the oil is hot, place the salmon cakes in the skillet, making sure not to overcrowd them. Cook for about 4-5 minutes on each side, or until golden brown and crispy.
- Serve and Enjoy: Serve these protein-packed salmon cakes with a side salad, sweet potatoes, or even in a whole-grain bun as a brain-boosting salmon burger.
Nutrition Info (per serving)
- Calories: 280
- Fat: 20 g
- Carbohydrates: 5 g
- Fiber: 3 g
- Protein: 20 g
These salmon cakes last up to 3 months in the freezer, so you can make a big batch and enjoy them throughout the week or month. They’re perfect for meal prepping and ensure that you always have a brain-healthy meal ready to go.
Brain-Healthy Foods for Fitness
As mentioned earlier, the benefits of these brain-boosting salmon cakes extend beyond your cognitive health—they also support your physical goals. Here’s a quick rundown of how these foods impact both your brain and body:
1. Fatty Fish (Salmon)
- For Your Brain: Omega-3s are essential for brain health, helping to improve memory, cognition, and reduce the risk of neurodegenerative diseases.
- For Your Body: These same Omega-3s also reduce inflammation, promote heart health, and aid in muscle recovery after workouts.
2. Almond Flour
- For Your Brain: Almonds contain vitamin E, which has been shown to slow cognitive decline as you age.
- For Your Body: Almond flour is low in carbohydrates and high in healthy fats, making it perfect for maintaining energy levels without spikes in blood sugar.
3. Bell Peppers and Garlic
- For Your Brain: Both of these are rich in antioxidants, which help protect your brain from oxidative stress.
- For Your Body: These nutrient-dense ingredients offer anti-inflammatory benefits that support overall health and recovery.
4. Olive Oil
- For Your Brain: Olive oil contains polyphenols that can help prevent the buildup of harmful proteins in the brain, potentially lowering the risk of Alzheimer’s.
- For Your Body: Olive oil is a heart-healthy fat that supports metabolism and helps absorb fat-soluble vitamins like A, D, E, and K.
Your Make-Ahead Meal for Both Brain and Body
One of the greatest benefits of this recipe is its versatility and ability to support both your brain and fitness goals. Whether you’re working to build muscle, improve cognitive function, or simply stay on track with clean eating, these salmon cakes are an excellent meal to add to your weekly rotation.
Ready to Take Your Health to the Next Level?
Healthy eating is just one part of the equation. If you’re ready to take your fitness and brain health to the next level, we’re here to help you create a personalized plan.
Sign up for our free 90-day goal review, where you’ll receive a full-body scan and work with one of our expert trainers to design a nutrition and exercise plan tailored to your needs. Together, we’ll create a strategy that fuels both your brain and body.
Click here to sign up for your free 90-day goal review today!
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