A Quick, Delicious Omega-3 Boost

Since we’re on a hormone kick this month…

Here’s a DELICIOUS, meal-prep friendly, protein-packed, recipe that’s loaded with hormone-boosting omega-3 fatty acids.

PLUS: It uses canned salmon, so it’s affordable, quick, and pantry-friendly!

Easy Omega-3 Salmon Burgers
(makes 4)

• 1 can (14–15 oz / 400 g) wild-caught salmon, drained and flaked
• 2 large eggs
• ½ cup (50 g) rolled oats or oat flour
• ¼ cup (40 g) finely chopped onion
• 2 tbsp (30 g) Dijon mustard
• 1 tbsp (15 ml) olive oil or avocado oil
• Juice of ½ lemon (about 1 tbsp / 15 ml)
• 1 tbsp (4 g) chopped parsley or dill (optional)
• Pinch of salt and pepper

In a bowl, combine all ingredients. Form into 4 patties and place on a plate. Refrigerate 5-10 minutes (this’ll help the burgers hold their shape as they cook).

Heat olive oil in a skillet over medium heat and cook 3-4 minutes per side, until golden brown.

Serve on a lettuce wrap, whole-grain bun, or over greens with a squeeze of lemon or your favorite sauce.

Nutrition info per burger: Calories, 240; Fat, 13 g; Carbohydrates, 6 g; Fiber, 1 g; Protein, 24 g.

Here’s why your hormones will love this meal:

• Omega-3 fats from salmon are anti-inflammatory and great for your heart, brain, and so much more.

• Protein + healthy fats keep blood sugar steady and reduce cravings.

• B vitamins + selenium (in salmon & eggs) support thyroid and metabolic health.

• Healthy fats help your body make the best use of the nutrients in your food.

Tip: Get canned salmon that contains the bones because it’ll give you an added boost of calcium.

Hope you love them!

Make it an amazing day,
The Method3 Fitness Team

Method3 Fitness is conveniently located in San Jose.  Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.  

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