There is one thing that we all have in common. Regardless of age, sex or dietary preferences, we all require the essential micronutrients, or vitamins, minerals, essential fatty acids and amino acids, to be present so that our bodies and brains can function properly. While many people (more than half the population) recognize the importance of supplementation with a multivitamin, adding fat to the diet, on purpose, has, in the past, been controversial. However, there is no scientific debate whatsoever that the type of fat we are to add to your diet with this recipe is essential, and health promoting. In this recipe we make it comforting and delicious.

Good fats!

No matter what your dietary philosophy, be it vegetarian, Paleo, low fat or low carb there is one type of fat we want to make sure you are getting enough of: omega-3 fatty acids. And the best source of these omega-3s—the EPA and DHA— is certain types of fish. Some miraculous health benefits of these essential fatty acids include reduced depression, improves asthma, decreased arthritis and lowered triglycerides.

O’ my…. Did we mention just how good Omega-3 is great for fat loss!

In a study presented at the North American Association for Study of Obesity (NAASO), women that were given the omega-3 fatty acids reduced their weight 20 percent more than the placebo group and reduced their BMI by up to 15 percent in only three weeks. This means that an increase in omega-3 brought an increase in weight loss and a decrease in BMI. Science has also established that omega-3 increases oxidation of fat by activating genes that break down fat. In a study on animals that were overeating, much like obese humans, the introduction of omega-3 not only intensified fat breakdown, it also reduced the number of overall fat cells.

How to choose the salmon?

We have all heard that we should consume more fish because it is a great source of the essential fatty acids omega-3 and omega-6. However, is all fish created equal? Eighty percent of salmon on the global market today is factory-farmed. In the United States, it is estimated to be even higher—perhaps as high as 90 percent. Factory-farmed salmon has fewer omega-3s per ounce than wild salmon. According to the USDA Nutrient Database, wild fish can have up to 380 percent more omega-3 than factory-farmed fish. Additionally, the omega-3 to omega-6 ratio is far less health-promoting in factory-farmed fish. For instance, while the ratio of omega-3 to omega-6 in wild Coho salmon is 15.3 to 1 (optimal), the farm-raised Coho salmon has been shown to have a far less optimal 3 to 1 ratio. WILD CAUGHT IS THE OMEGA-3 WINNER EVERY TIME!

This recipe is one of our favorite ways to get tons of healthy omega 3’s into your diet while satisfying your desire for comfort food. It makes a great breakfast, but it can also be used as a delicious lunch or dinner – enjoy! And if you have children who say they won’t eat fish, then you are in luck, they wont even know that these tasty cakes are salmon.


Speedy Salmon Cakes

Serves 4

Serve as breakfast over Cheesy Cauliflower Hash Browns (get the recipe for those here!)


  • 2 cans wild caught salmon (We love the wild red salmon sockeye from Vital Choice)
  • 2 pasture raised organic eggs
  • 1 scoop INPOWER protein
  • ½ diced organic onion
  • 2 teaspoons seafood seasoning (we like Simply Organic Seafood Grilling Mix)
  • 2 tsp. Organic Cajun spice
  • Unrefined sea salt and organic pepper to taste
  • Butter for the skillet


  1. Combine all the ingredients in a bowl.
  2. In a large nonstick skillet melt some butter and create either 4 large or 8 smaller Speedy Salmon Cakes. Brown on one side then flip to cook the other side.
  3. Remove from heat

speedy salmon cakes @caltonnutrition