Wild Salmon “Meatballs”
These meat-free meatballs made from wild salmon are the perfect protein and omega 3 fatty acid-packed addition to your favorite pasta or sautéd veggies. All you need are a few simple ingredients and a can of wild salmon, mix them together, cook in a pan for a few minutes, and you have yourself a nutrient-dense (and budget-friendly) meal!
Canned fish is often overlooked in grocery stores, but if you buy the wild kind from a quality brand (I like Wild Planet Foods and Safe Catch), you'll find that the fish is good quality, conveniently shelf-stable, and much less expensive (and time consuming) than purchasing fresh or frozen fish. Don't get me wrong, I prefer fresh fish when it's available, but I always keep a can or two in my pantry for when I'm short on time and need a protein to add to my lunch or dinner, whether it's a homemade salmon burger or these salmon balls.
Beware that some canned fish products contain extra sodium, so always take a look at the nutrition facts panel (particularly if sodium is a concern for you). I try to look for varieties canned in water without salt or with minimal salt added.
Ingredients:
1 can drained wild salmon, canned in water (I used Wild Planet Foods Sockeye Salmon)
1 egg white
2 Tbsp panko breadcrumbs or almond flour/flour of choice (oat, whole wheat)
1/2 tsp garlic powder
1 Tbsp dried onion flakes (fresh minced onion works well too)
Pinch of black pepper
2 tsp minced garlic
Olive oil for cooking
Directions:
In a medium-sized bowl, mix the drained canned salmon, egg white, breadcrumbs or flour, garlic powder, onion flakes, black pepper, and garlic together.
Form balls with a little over a tablespoon or so of the mixture and cook over medium heat in a covered sauté pan with a little olive oil, turning the balls periodically so that all sides are cooked evenly (they will brown slightly).
Serve on top of your favorite pasta whether it's whole wheat, chickpea, lentil, black bean, mung bean, shirataki, hearts of palm noodles, or one of my favorites, Trader Joe's Cauliflower Gnocchi. Add the sauce of your choosing, and enjoy! These can also be formed into burgers and served on top of a multigrain Ezekiel English Muffin (my favorite) with lettuce, tomato, and any other accompaniments that you like.
