Trying to eat more fish? Why not include it at breakfast! This salmon breakfast sandwich is a delicious way to start your day. You’ll start by making a lightly pan-fried salmon patty, then load it up on an English muffin with avocado. It’s a perfect morning meal!
Why eat more fish?
Most Americans don’t consume enough seafood, but it’s so important to our health. The Dietary Guidelines currently recommend eating at least 8 ounces of seafood each week, and for good reason:
- Seafood is a great source of protein to help you feel full after meals, and support muscle repair and recovery.
- The omega-3 fatty acids in seafood, like salmon, helps with numerous aspects of our health. They’re involved in promoting heart health, cognitive health, and possible reduced risk of depression (source, source, source).
- Fish consumption has been linked to reduced risk of heart problems. For example, one study concluded that eating seafood 1-2x/week, especially with choices high in omega-3 fatty acids, led to a 36% reduced risk of dying from heart disease and a 17% reduced risk of dying from any cause (source).
- For pregnant women, moderate amounts of low-mercury fish choices can help with the baby’s development (source).
- And for all my fellow runners and triathletes: Researchers believe that the omega-3’s in fish may help athletes deal with the stress of tough training cycles, may play a role in the muscle’s response to exercise, and may help with recovery (source).
As you can see, it’s super beneficial to include adequate seafood in the diet.
How to make a salmon breakfast sandwich
Up until a few years ago, I was limited to bagels and lox when it comes to a fish-based breakfast. But I’ve been experimenting more with different dishes, and this salmon patty sandwich is one of my favorites.
You’ll start by making your salmon patty. All you need is:
- Canned salmon
- Buttery crackers (like Ritz or Club)
- Creole seasoning (or Cajun seasoning, or another favorite spice blend)
- Olive oil
You’ll combine the salmon, crackers, seasoning, onion, and egg together. Just mix it up with your hands and form it into a few patties.
Then, you’ll heat your olive oil and sauté the patties on each side until they’re nice and crisp on the outside.
The last step is to turn it into your breakfast sandwich – and what better way to do so then by popping it on an English muffin?! Then load it up with some avocado and you’ve got yourself a nutritionally balanced, delicious dish.
More seafood recipes
If you’re looking for more recipes that feature seafood, try some of these other tasty ideas from our site:
- Canned salmon dip – This is crazy good, and perfect for football games, a party appetizer, or just making a weekend snack for the family!
- Tropical tuna lettuce wraps – These make a great summer meal, because they’re light and refreshing (but still packed with flavor).
- Tuna potato salad – I could eat this meal for breakfast, lunch, or dinner. It features lots of vegetables (potatoes, spinach, tomatoes) and omega-3 rich tuna.
- Scallops and grits – While shrimp and grits is a classic combo, scallops and grits can be delicious too! Seared scallops are loaded up on cheesy grits, and it’s all topped off with some balsamic tomatoes – yum!
- Thai monkfish curry – Monkfish is a hearty, meaty fish that holds up well to a lovely rich curry sauce. You’ll love this dinner recipe!
I hope you enjoy this salmon breakfast sandwich! If you get a chance to try it, definitely leave a recipe rating or comment below and let me know your thoughts.
Salmon Patty Breakfast Sandwich
For the salmon patties:
- 1 5-ounce can salmon, drained
- 8 buttery crackers, crushed
- 1/2 tsp creole seasoning
- 2 tbsp minced onion
- 1 egg
- 2 tbsp olive oil
For the sandwiches:
- 3 English muffins
- 1 avocado sliced
- In a medium bowl, combine the salmon, crushed crackers, creole seasoning, chopped onion, and the egg.
- In a large skillet, heat the olive oil over medium heat. When the oil is hot, form the salmon mixture into three patties. Cook them in the oil for about 3 minutes per side, until it looks crisp on both sides.
- As salmon patties are cooking, toast your English muffins. Load up each English muffin with a cooked salmon patty and 1/3 of the avocado. Enjoy!
Share: What’s your favorite way to include seafood at breakfast?
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