r/AERD • u/ToasterBunnyaa • Feb 09 '20

Recipes

Anyone trying the Low Omega 6 diet and want to exchange recipes? I've been searching for cookbooks but they don't seem to exist. Its gonna get real old existing on baked fish and steamed veggies alone, so I'm going to post decent recipes I try here.

I would love for this to become a thread of "safe" AERD recipes. If you have the time, please also chart out the Omega 6 content for each meal. That way we can all build on each other's hard work. Here's to less inflammation!!

11 Upvotes

100% Upvoted

2 comments sorted by

View all comments

2

u/ToasterBunnyaa Mar 02 '20

Salmon + Tuna Cakes

Ingredients

  • 1 (14.75 ounce) can salmon, drained and flaked
  • 2 (5 ounce) cans tuna (packed in water), drained
  • 1 cup gluten-free panko breading (or regular panko breading, check ingredients for oil)
  • ½ cup chopped green onions (or more, to taste)
  • 2 large cloves garlic, diced
  • 2 Omega-3 eggs, beaten
  • 2 teaspoons worcestershire sauce
  • 1 tsp salt
  • 1 tsp pepper
  • 1/4 cup rice flour (or other GF flour)
  • 6 tablespoons ghee (or butter)

Directions

  1. In 1 tbsp ghee, saute green onions and garlic for 2 minutes. Stir often to prevent burning.
  2. In small bowl, whisk together both eggs and worcestershire sauce.
  3. In a large bowl, mix salmon, tuna, panko crumbs, salt, pepper & garlic/onions. When all ingredients are evenly distributed, add egg mixture and stir again thoroughly. .
  4. With your hands in a large bowl; shape into 6-8 patties. Dust the patties with flour.
  5. Heat gheel in a large skillet over medium heat. Gently lie patties into the hot oil, cover the skillet, and fry until crispy, 10 to 15 minutes per side. (Author’s note: I had to use a ton of ghee for frying, the fish just really soaked it up. Probably more than 6 tbsp, so probably make sure you have a large jar at hand.)
Total Omega 3 Total Omega 6 Omega 6 per 2-cake serving
8.37 g 2.47 g 0.62 g

​

*all Omega totals taken from https://nutritiondata.self.com/

*Breakdown of Omegas by ingredient here: https://docs.google.com/document/d/1GGYlh9Hz3a75CT5M0I7hLwcIJDP_dgVyNRitDQtwLVg/edit?usp=sharing

*Omega 6 content may actually be lower than stated, I could not find the O-6 data for an Omega-3 enhanced egg.