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    Home » Recipes » Main Dish » Seafood

    budget meal full of omega-3s

    Published: Aug 16, 2012 · Updated: Aug 25, 2022 · Post may contain affiliate links

    Jump to Recipe Print Recipe

    These Asian Salmon Cakes or Feta Salmon Cakes are an inexpensive and delicious way to get your omega-3's. Serve with sautéed spinach or roasted tomatoes

    A lot of budget foods are in the carbohydrate group. Which is perfectly great, but sometimes it can be hard to find a healthy, inexpensive food that isn't pasta or rice or beans.

    There are some high-protein inexpensive options though.

    Like one of the healthiest foods: salmon. Canned Alaskan sockeye salmon is a great alternative to fresh wild Alaskan salmon.

    Clearly I love canned tuna {see Sun Dried Tomato Tuna Salad and Sesame Tuna Burgers}, so that's another great option. I know it sounds strange, but canned chicken is good too & makes some great taquitos.

    I could go on for at least an hour about all the inexpensive healthy food you can find in the grocery store, but that's a whole other post {tomorrow}.

    Back to the salmon.

    Salmon is so good for you and contains a lot of healthy fat. It's an excellent source of omega-3 fatty acids, Vitamin D, and Vitamin B12

    A lot of people have an aversion to salmon, which I understand, but it's so good for you that it's worth trying it again. Maybe you just had a bad experience the first time...

    These salmon cakes are really good! And they are inexpensive - less than $7 to make the Feta Salmon Cakes and less than $6 to make the Asian Salmon Cakes.

    If you add in the sides, it will bump your total to about $10 for the Feta Salmon Cakes & Roasted Tomatoes

    or $9 for the Asian Salmon Cakes and Sautéed Spinach.

    Lucky you; today I'm giving you 4 recipes in one post. Enjoy!

    Feta Salmon Burgers

    These Feta Salmon Cakes are an inexpensive and delicious way to get your omega-3's. Serve with roasted tomatoes
    No ratings yet
    Print Rate
    Prep Time: 10 minutes minutes
    Cook Time: 10 minutes minutes
    Total Time: 20 minutes minutes
    Servings: 4
    Author: Meme

    Ingredients

    • 14 ounce can salmon skin & bones removed
    • 1 teaspoon lemon zest {the zest of about 1 lemon}
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • ½ teaspoon Old Bay seasoning or all-purpose seasoning
    • 1 egg
    • ⅓ cup feta cheese crumbles
    • 2-3 tablespoon breadcrumbs
    • 1 tablespoon oil avocado or olive

    Instructions

    • In a bowl, mix together the salmon, lemon zest, salt, pepper, and seasoning.
    • Gently stir in the egg & feta cheese until combined.
    • Stir in bread crumbs. {You want it to have a consistency that will hold together but not be too full of breadcrumbs}
    • Heat oil over medium heat. Shape salmon mixture into 3-4 patties.
    • Cook over medium heat for about 4-5 minutes per side.
    • Serve on whole wheat hamburger buns or with slow-roasted tomatoes.

    Notes

    *You can use 12 oz. fresh salmon in place of the canned. Just roughly chop it in a food processor before mixing together.
    *These freeze well. Prepare according to directions. After cooking, let cool, tightly wrap, then freeze for up to 1 month. Reheat in the microwave or oven at 300°F until heated through.
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    Roasted Tomatoes

    how to make easy roasted tomatoes
    No ratings yet
    Print Rate
    Prep Time: 5 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 4
    Author: Meme

    Ingredients

    • 2 pints cherry tomatoes
    • 1 tablespoon olive oil
    • ¼ teaspoon salt

    Instructions

    • Preheat oven to 325°F.
    • Line a baking sheet with parchment paper or foil. Spray with non-stick spray.
    • Put tomatoes on prepared baking sheet; drizzle oil over tomatoes and sprinkle with salt.
    • Bake in oven for 25-30 minutes until tomatoes are blistered or have popped.
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    Asian Salmon Burgers

    recipe for budget friendly Asian Salmon Burgers
    No ratings yet
    Print Rate
    Prep Time: 10 minutes minutes
    Cook Time: 10 minutes minutes
    Total Time: 20 minutes minutes
    Servings: 4
    Author: Meme

    Ingredients

    • 14 ounce can salmon skin & bones removed
    • 1 green onion chopped
    • ½ teaspoon lemon pepper
    • ¼ teaspoon salt
    • ½ teaspoon curry powder
    • ½ teaspoon Old Bay seasoning or all-purpose seasoning
    • 1 teaspoon soy sauce
    • 1 large egg
    • ¼ teaspoon Sriracha sauce
    • 2-3 tablespoon breadcrumbs
    • 1 tablespoon oil avocado or olive

    Instructions

    • In a bowl, mix together the salmon, green onion, lemon pepper, salt, curry powder, and seasoning.
    • Gently stir in the soy sauce, egg, and Sriracha until combined.
    • Stir in bread crumbs. {You want it to have a consistency that will hold together but not be too full of breadcrumbs}
    • Heat oil over medium heat. Shape salmon mixture into 3-4 patties.
    • Cook over medium heat for about 4-5 minutes per side.
    • Serve on whole wheat hamburger buns or with sautéed spinach.

    Notes

    *You can use 12 oz. fresh salmon in place of the canned. Just roughly chop it in a food processor before mixing together.
    *These freeze well. Prepare according to directions. After cooking, let cool, tightly wrap, then freeze for up to 1 month. Reheat in the microwave or oven at 300°F until heated through.
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    Sautéed Spinach

    easy recipe for Sautéed Spinach
    No ratings yet
    Print Rate
    Prep Time: 5 minutes minutes
    Cook Time: 10 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 4
    Author: Meme

    Ingredients

    • 2 teaspoon olive oil or avocado oil
    • 1 clove garlic
    • pinch of red pepper flakes
    • 8 cups fresh spinach
    • lemon optional

    Instructions

    • Heat the oil in a large skillet over medium.
    • Add garlic & red pepper flakes and sauté for 30 seconds, stirring constantly.
    • Add half of the spinach to the skillet and stir until it wilts some.
    • Add the remaining spinach.
    • Cook until the spinach has completely wilted.
    • Sprinkle with freshly squeezed lemon juice {about ½ lemon} if desired.
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

     

    If you have extra to spend on fresh salmon, it's worth it to make this Pistachio & Herb-Crusted Salmon.

    Meme

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      Salmon Chickpea Patties
    • white bowl with black bean salsa tuna salad surrounded by crackers and a can of tuna, black beans, and jar of salsa in background.
      Salsa Tuna Salad
    • two bowls of rotini topped with crawfish Monica sauce next to lemons, green onions, and a green napkin.
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    Comments

    1. Cdm says

      September 01, 2021 at 9:43 am

      Fresh or dry breadcrumbs?

      Reply
      • Meme says

        September 01, 2021 at 6:59 pm

        I typically use dry, but either will work. You might need to add a few more if you use fresh. Enjoy!

        Reply

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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