Salmon Cakes, Beef Cakes, and Brussels Sprouts

Fat: 31
Carb: 31
Fiber: 10
Protein: 116
Calories: 876
Cost: $4.34

• Salmon Cakes
  
• 2 cakes
• $1.29
  
• Beef Cakes
  
• 8oz
  
• $2.38
• Brussels Sprouts
  
• 3 servings
  
• $0.67

I never really call them "Beef Cakes" but since I cooked them with salmon cakes, I thought it was appropriate. I make bunless hamburgers quite a bit, and around here we just call them hamburgers. The buns don't add enough to the meal to be worth the calories they add. The salmon cakes are easy as can be to make: canned salmon meat, an egg, and a little flower; mixed into patties. They were pretty gooey, so I fried them on the stove for a few minutes then baked while I cooked the burgers.

This is about the perfect meal: cheap, very filling, easy to cook, high protein(over 50%), plenty of fiber, a good fat profile, and most importantly, very tasty. I mentioned the fat profile, one of the best aspects of this meal; due in large part to the salmon, and using omega-3 eggs. It has over 4,000mg of omega-3 with less than 1500mg omega-6. Both omega-3 and omega-6 are essential fatty acids, but typical American diets are very high in omega-6 compared to omega-3; up to a 20:1 ratio but typical recommendations are that the ratio should be in the neighborhood of 5:1. Fatty fish are one of the best ways to get a god dose of omega-3.