Badass Eats: Salmon Croquettes! Oui, oui!
The Whole30 challenge continues to change the lives of many of my students, clients and readers in major ways. The latest evidence: Badass Bootcamp student and personal training client Lynne, who with her Oreo-a-day-loving husband Randy recently tossed the Oreos and completed the Whole30 together. Randy often teases her and calls her ‘Puddin,’ to which she retorts, “I’m not puddin’!” Well, for the past 30 days their kitchen has been puddin’-free!
The result: she lost 7 pounds and 11 inches, can now do two-a-day workouts, and has a totally new outlook on food and exercise — and the connection between the two.
“But it has mostly changed my attitude about myself,” she told me. “I have tried new foods that I had never thought of trying.”
Over the course of her Whole30, she would often come to bootcamp class and tell me excitedly about her Whole30 breakfast success or show me a picture of a new dinner entree she made the night before. Whole30 was making her a more adventurous, and healthier, cook, and she was having fun at it!
When she showed me a plate of Salmon Croquettes that she perfected after a couple of tries, I asked her to share it with the Badass Army. Lucky for us, she did! Hence today’s featured recipe!
The nutritional benefits of salmon, wild salmon especially, are totally Badass. Consider:
- Salmon is high in protein (21 grams per 3-ounces)
- Salmon is rich in the omega-3 fatty acids (700- 1,800 mg per 3 ounces cooked) that our hearts need for health
- The omega-3 fatty acids also reduce inflammation, improve cognitive function, and make the hair and skin healthier
- Canned salmon that contains bones, as used in today’s recipe, is also a good source of calcium
- Salmon is very high in Vitamin D, which has been shown to lower the risks for several types of cancer
- Salmon is high in selenium, important for cardiovascular health
Lynne’s Whole30 Salmon Croquettes
Ingredients (Makes 4 medium-sized patties)
- 14.75 oz can wild Alaskan salmon, bones removed
- 1/2 ripe avocado
- 2 Tbsp. onion, finely chopped
- 2 Tbsp. celery, finely chopped
- 2 Tbsp. coconut flour
- 1 Tbsp. parsley, finely chopped
- 1 Tbsp. Old Bay Seasoning
- 1/2 tsp. dried dill
- 3 Tbsp. full-fat canned coconut milk
- 1 large egg
- Sea salt, pepper to taste
- coconut oil or ghee for sautéing
1. Saute the onion, celery and parsley in a small amount of coconut oil or ghee until tender.
2. Smash the avocado into a medium sized mixing bowl. Add cooked veggies, spices, coconut flour and salmon and mix all ingredients together well.
3. Add the coconut milk and egg and mix everything together. Season with salt and pepper.
4. Form equal-sized patties and arrange on a dish. Refrigerate for an hour or longer.
5. Heat the coconut oil or ghee in a skillet over medium heat. When hot, add the patties and cook 4-5 minutes on each side or until as crisp as you prefer. These can also be baked at 400 degrees for 8-12 minutes or until golden brown.
**Note: These reheat very well in a 350 degree oven for about 5 minutes on each side**
Lynne’s Cilantro Lime Remoulade
- 3/4 ripe avocado
- 1/2 Tbsp. lime juice
- 1 tsp. mustard
- handful of fresh cilantro
- 1 small minced garlic clove
- 2-3 Tbsp. olive or avocado oil
- Sea salt and pepper to taste
1. Add all ingredients except olive oil to a small food processor. Blend until smooth.
2. Slowly add olive oil and pulse until the sauce reaches your desired consistency, adding an extra tablespoon or 2 of olive oil if needed.
Coming up: Is it a WOD? Is it kid’s play? Grab your pint-sized Bad Donkeys and find out with family fun circuit!
This entry was posted on Wednesday, March 6th, 2013 at 8:27 am
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