Dilly Salmon Cakes: #164 of 1000 Sustainable Food Experiments

When fresh fish is hard to find, or when you have some leftover fish to use up, salmon cakes are a tasty way to get your omega-3’s. These are a bright lemon-dilly treat to serve up for lunch that’s also good for your mental health and wellbeing.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($8 total for 16 little salmon cakes)

14 oz can of salmon – $5.49
1 cup bread crumbs (I blended up some leftover soda bread) – free
2 eggs – $0.58
1 tbsp olive oil – $0.10
1 tbsp dill – $0.70
1 tbsp Dijon mustard – $0.21
Juice from 1 small lemon – $0.20
1 tsp oregano – $0.28
1 tsp salt – $0.05
Pepper to taste
2 tbsp olive oil for cooking – $0.20

Directions

1. In a medium bowl, add all the ingredients except the cooking oil. Mix together well. Using your hands, form the mixture into 16 small balls or 8 larger patties.

2. In a large pan, heat the 2 tbsp olive oil over medium high heat. Add the salmon cakes and cook for 2-3 minutes on each side, turning carefully with two spoons or forks to make sure all the sides are nicely browned.

3. Serve hot and fresh with your lunch. We had them with salad overtop some cauliflower mashed potatoes with mushrooms!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness:  3 = when are we having this again?
  • Environmental impact: 2 = moderate impact
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 17/18

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Tasty Sardine Fishcakes: #149 of 1000 Sustainable Food Experiments

I eat this superfood salad most days for lunch, often with kale instead of lettuce. It’s so easy to make and has all the nutrients I need. Today I decided to mix it up a bit and make the sardines into fishcakes. It was a tasty addition!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($5.50 for 6 fishcakes)

2 cans of sardines in water (not smoked) – $3.96
1/2 cup oat flour (oats ground up in the blender) – $0.06
1 egg – $0.29
1 tsp each onion powder, dill, chili powder, ginger – $1.12
Salt and pepper to taste
2 tbsp olive oil for frying – $0.20

Directions

1. In a medium bowl, mix all the ingredients except the olive oil. Be sure to mix well. It will make a thick mixture.

2. Grab handfuls of the sardine mix and make patties. In a large pan, heat the olive oil over medium high heat, then add the patties in. Cook for about 5 minutes on each side or until golden brown.

3. Serve over top superfood salad or with your favorite salad or sandwich fixings. Your body and mind will thank you!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 1 = <4 servings
  • Cost per serving: 3 = <$5
  • Deliciousness:  2 = decent meal
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 2 = healthy-ish (fried)
  • TOTAL: 14/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Tuna Bean Salad: #133 of 1000 Sustainable Food Experiments

If you’re looking for a refreshing lunch, check out this green salad packed with tuna, white or black beans, cashews, and cranberries. It’s a great way to skip that mid-afternoon energy crash and keep your mind and body as healthy as possible. It also happens to taste delicious. 🙂

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7.50 total for 3 servings)

1 head red leaf lettuce, washed and broken up into bite-sized pieces – $1.69
1 can white or black beans, drained and rinsed – $0.79
1 can tuna in olive oil – $3.49
1/4 onion, chopped – $0.25
1/4 cup cashew pieces – $0.50
1/4 cup dried cranberries – $0.28
2 tbsp balsamic vinegar – $0.54
Salt, pepper, and oregano to taste

Directions

1. Gather your ingredients, and mix the lettuce, beans, tuna (including the olive oil), onion, cashews, and cranberries in a medium bowl.

2. Add the balsamic vinegar, oregano, salt and pepper. Mix well and taste for seasonings. 

3. Serve on 3 individual plates and enjoy for lunch! It could also serve 2 for dinner with a piece of good Italian bread.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 1 = <4 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 2 = moderate impact
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 15/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Baked Teriyaki Salmon and Eggplant: #84 of 1000 Sustainable Food Experiments

I love anything teriyaki, and when the youngest kids are not with us we can venture into acquired tastes like eggplant and salmon, with cabbage-mashed-potatoes on the side. This was a very healing and comforting dinner, without too much prep work. 

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($13 total)

1 lb salmon fillet – $9.59
1 eggplant – $1.39
1/2 bottle Soyaki or teriyaki sauce – $1.85

Directions

1. Pour the teriyaki sauce over the salmon and eggplant, and if you have time, cover and marinate in the fridge for about half an hour or more. Pull the eggplant out of the marinade and bake at 425F for 10 minutes, since the eggplant needs about twice as long in the oven as the salmon. Then pull the salmon out of the marinade, drop the temperature to 400F, and add the salmon to the eggplant baking sheet for 12 minutes more. Make sure to save the marinade for step 2!

2. While things are baking, heat the remaining marinade in a small pot, stirring frequently, to thicken it up into a nice teriyaki glaze.

3. Remove the eggplant and salmon from the oven, cut off individual-sized pieces, and serve with the teriyaki glaze drizzled over top. We also made mashed potatoes with cabbage to go with it.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  2 = 4-6 servings
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 1 = wowzers (salmon from Norway)
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 15/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Savory Fish Curry: #67 of 1000 Sustainable Food Experiments

What happens when you have a bunch of ingredients in the fridge and you don’t know what to cook? Search for a recipe that can accommodate all of the pieces you have! That’s how this yummy fish curry came to be. Feel free to experiment in your own kitchen too. 🙂

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7.50 total)

Leftover sole fillet – free
1 onion, chopped – $0.50
2 tbsp olive oil – $0.20
4 cloves garlic, chopped – $0.15
1 tsp each cumin, ginger, turmeric, curry powder, chili powder – $1.40
1/2 cup dried coconut – $0.33
1 15 oz can tomato sauce – $0.67
1 large zucchini, sliced – $0.78
3 medium potatoes, chopped – $0.54
Salt and pepper to taste

Directions

1. In a large pot, heat the olive oil over medium high heat, then add the chopped onion, garlic, spices, and coconut. Cook for 5-10 minutes until onion is soft and spices smell fragrant.

2. Stir in the tomato sauce, potatoes, zucchini, salt and pepper. When it starts to bubble, turn the heat down to a simmer and cook for about 30 minutes, stirring occasionally to prevent burning on the bottom.

3. When the zucchini are soft, stir in the cooked fish, and the curry is ready to go! Taste it one more time for salt/sugar/acid, adjust if needed, and then serve in comforting bowls of yumminess.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  2 = 4-6 servings
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 2 = decent meal
  • Environmental impact: 1 = wowzers (fish flown in from overseas)
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 14/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Baked Lemon Sole: #66 of 1000 Sustainable Food Experiments

Dover sole is a flaky, delicate flat fish that takes very little time and preparation to cook. This recipe uses lemon, olive oil, and dill and a simple oven bake to create a healthy dinner. We had it as a side dish with leftover minestrone.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7.50 total)

3/4 lb dover sole fillets – $6.22
2 lemons, juiced – $0.40
2 tbsp olive oil – $0.20
1 tsp garlic powder – $0.28
1 tsp dill – $0.28
Salt and pepper to taste

Directions

1. Place the sole fillets in a glass baking dish that has been greased with a bit of olive oil. Mix together the lemon juice, olive oil, garlic powder, salt and pepper, and pour over the fish.

2. Bake at 375F for 10-15 minutes until fish is not raw and flakes when touched with a fork. Remove from the oven and garnish with dill. Serve with rice, veggies, or any other side dishes you like.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  1 = <4 servings
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 2 = decent meal
  • Environmental impact: 1 = wowzers (flown in from overseas)
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 13/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Salmon Donburi Rice Bowl: #62 of 1000 Sustainable Food Experiments

My kids love Japanese food. Sushi, chicken teriyaki, bento boxes, rice bowls, you name it. The rice bowl (also knows as donburi) is actually very versatile – you put rice at the bottom, and whatever protein and vegetables you like on top. Here we grilled some marinated salmon and paired it with teriyaki greens.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($15 total)

1 lb salmon fillet – $10.59
2 cups dry rice + 4 cups water – $0.71
1 bag mixed power greens (baby kale, chard, spinach) – $1.99
1/2 bottle teriyaki or Island Soyaki sauce – $1.85
Salt and pepper to taste

Directions

1. Marinate the salmon fillet, skin side up, in half of the teriyaki sauce. Cover and put in the fridge for at least 1 hour to let it soak in. 

2. In a medium pot, mix the rice and water and bring to a boil, then lower to minimum heat for 15-20 minutes to let the rice soak up the water. Chop up the greens and stirfry them over medium-high heat covered in the other half of the teriyaki sauce. Stir and cook until wilted and bright green.

3. Grill the salmon on a barbecue or grill (or frying pan) just until it starts to flake apart with a fork and isn’t raw in the middle. Serve over the rice with greens on the side.

Sustainability Score (explained here)

  • Time to make: 2 = 1-3 hours
  • Servings:  2 = 4-6 servings
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 1 = wowzers (salmon from Norway!)
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 14/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Superfood Salad: #2 of 1000 Sustainable Food Experiments

I eat this for lunch most days. It’s easy to throw together, tastes great, and I know it has a lot of the nutrients my body needs. 

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($2.50 total)

1/4 head lettuce, washed – $0.32
1 tsp olive oil – $0.04
1-2 tbsp balsamic vinegar to taste – $0.27-0.54
1/2 can sardines in water – $0.99
2 tbsp cashew pieces – $0.24
2 tbsp dried cranberries – $0.24
2 tsp ground flax seeds (I grind the seeds when I buy them and them keep them in the freezer for freshness) – $0.10
Salt and pepper to taste

Directions

1. In a nice big salad bowl, break up the lettuce.

2. Add all the other ingredients, and toss with two forks until everything is evenly distributed.

3. Enjoy! Tastes even better if you have a spot to eat outside or with a view of nature. 

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  1 = <4 servings
  • Cost per person (prices based on Trader Joe’s/Costco):  3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!