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Home » Dinner » SALMON CORN CAKES

SALMON CORN CAKES

Published: October 28, 2021 · Courtney Rushing

Salmon Corn Cakes

SALMON CORN CAKES

Ingredients

75 g, kernel corn 

75 g, white onion, diced

75 g, green bell pepper, diced

2 clove, garlic, minced

1 large, egg

3 fillet, Atlantic salmon, diced

56g Italian Bread Crumbs

 

 

Instructions

Spray a pan with olive oil spray and set heat to medium. 

Add in the onion, garlic, bell pepper and corn. Sprinkle in a good pinch of salt and pepper. 

 

Cook until the onions are translucent and the corn is golden. About 8 minutes. 

 

In a bowl, combine the salmon, 42g of the breadcrumbs, the egg and the cookies vegetables. 

 

Form into three patties. 

 

Top each side of the patty with the remaining breadcrumbs and place onto a pan sprayed with olive oil spray over medium heat. 

 

Cook until golden. About 6 minutes per side. 

 

I topped with a balsamic glaze (optional) and served immediately.

 

Serves 3

1 patty per serving

385 calories 

18 fat | 17 carb | 41 protein 

Search Rushing to the Kitchen Salmon Corn Cakes on Myfitnesspal

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Courtney Rushing

I am so happy you are here! I am a food blogger and nutritionist with a MS in clinical nutrition, a BS in communications focused in journalism and emerging media. My goal is to help you feel empowered through healthy sustainable habits, not only with nutrition, but as well with fitness and lifestyle.

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HI, I’M COURTNEY!

I am so happy you are here! I am a food blogger and nutritionist with a MS in clinical nutrition, a BS in communications focused in journalism and emerging media. My goal is to help you feel empowered through healthy sustainable habits, not only with nutrition, but as well with fitness and lifestyle.

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  • LinkedIn

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This chimichurri steak sandwich had to have a place on my feed. Stumbled across this chimichurri beef steak at Costco, and immediately threw it into our buggy. Then, this sandwich was born.

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Tracked in a deficit yesterday to show you how I build meals to maximize satiety and actually enjoy what I am eating. Personally I am at maintenance, which is around 1950-2000 calories for me (disclaimer, I am 5’1” pretty small framed and these are my numbers, not yours). Personally, I do not track my food anymore as macros served as a way for me to learn how to build my plate mindfully white hitting my goals. I’ve been at maintenance for over a year now and plan on staying here, but I know how helpful it can be to see a day of eating in a deficit. So, here you go! 

I chose a deficit that would be a very realistic intake for me coming from such a high maintenance. 1650-1700 calories would be the lowest I would be willing to go (benefits of staying at maintenance is that you don’t have to dip to drastic numbers to see a result). 

I set my protein to about 130 grams (I was about 15g off of it but oh well). This is well over my weight but I enjoy a higher protein diet in a deficit to aid with overall satiety, grow and preserve muscle mass. At maintenance, I let my protein fall between 105-130 grams per day. My fat would be at thirty percent and I would fill the remaining calories with carbohydrates. 

Notice how each meal is very large. I prefer to have a larger meal compared to having multiple snacks. I suggest my clients to aim for 3-4 hours between meals to aid with overall digestion, this means they are not snacking and grazing all day. By making my meals bigger, I stay fuller for longer and am very satisfied between meals. 

I also prioritize fiber in every single meal. Fiber is crucial for our overall health. It reduces our risk for numerous types of cancers, aids with both digestion and satiety. Women should be aiming for 25g of fiber a day, while mean should shoot for 35g a day. I hit 29 grams of fiber this day from whole foods, not from foods that have fiber added. 

*forgot to take the picture of lunch so that was the meal the day before but close enough to what I ate this day

Let me know if you’d like to see more!

#fatloss #macros #nutrition #tightertogether

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Entering into a caloric deficit with Tighter Together or starting one soon? Here are my top tips to help you be successful with macros and reach your goals.

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You must make an effort to learn the macro categories foods fall into for this method to make sense. You also have to understand portions and sizing.

Important to remember, we aren’t robots! Not every meal is going to be perfect and I think this day of eating shows you exactly how to pivot and make changes as needed. 

My priority when building meals is all about protein and fiber to maximize satiety, ensure diversity and enjoy the food I eat.

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Let me know if you want to see more!
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