Revanche at A Gai Shan Life recently asked for recipe ideas, and this is one of my favorites. I know I’ve shared this recipe with a close friend, but I couldn’t find a copy of it in my email or when I searched my blog. So I’m remedying that situation since I’d like to keep a copy of it anyway, just in case I lose the book in which I found it.
I didn’t originally find this recipe in a cookbook or on a website, but in a book about perimenopause, of all places. The recipe produces a single loaf or the mix can be baked in a standard muffin/cupcake tin and produces 12 “hockey puck” sized salmon cakes. I like to freeze them so I can pull two or three at a time out of the freezer and defrost as needed to make a single serving. These work equally well for breakfast, lunch, or dinner and are easy to make ahead.
Canned fish can be a really good source of protein that doesn’t cost much. I love to eat fatty fish such as salmon, mackerel, and tuna fresh, but it’s often cheaper and easier to buy it it in a can. Even wild-caught fish is usually affordable when it’s been canned. It’s also very shelf-stable. (Now I’m thinking I need to put a can or two of sardines in my earthquake kit!) My edits to the recipes and comments are added in brackets.
1 1/2 cups canned salmon [I use one large can of wild-caught salmon]
1 cup steel-cut oats [I use Trader Joe’s Quick Cook Steel-cut Oats]
1 tsp salt
1 tsp pepper
1 cup liquid from salmon plus water
2 Tbsp butter
1/2 cup green bell pepper, diced [of course you can use a yellow or red pepper, too]
1/2 cup onion, diced
Preheat oven to 350º F. Drain salmon and save liquid. Remove large bones. [I usually don’t find large bones, but if I do I’ll just crush them up. They are usually quite soft and just add more calcium.] Slightly beat eggs in a medium bowl and add salmon, oats, salt, pepper, and salmon liquid plus water. Mix well and let stand while sautéing vegetables. [I usually cover the mixing bowl with plastic wrap and put it in the fridge overnight or for several hours at this point so the oats can get soft. Letting it sit for at least an hour helps, especially if standard steel-cut oats are used. Without the longer resting time I’ve found the cakes to be too crunchy.]
Dice pepper and onions. Sauté in butter until tender. Stir vegetables into salmon mixture. Spoon into an oil-sprayed 12 serving muffin tin and bake 10 minutes until golden brown. [I’ve usually had to cook these for closer to 20 or 30 minutes to get them golden brown.]
You can have some fun jazzing these up by adding different herbs and seasonings — dill would be an obvious choice, or maybe even grated lemon peel — and veggies, such as chopped mushrooms, chopped celery, shredded carrot (?), or olives. Just make sure any crispy veggies have been sauteed first to soften them up. Enjoy!