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I came up with this recipe after trying to figure out what to make for dinner using what I had in my pantry.  I found two cans of Wild Pacific red salmon that I had bought for a recipe I never ended up making.  I decided to make fish cakes but wanted to kick up the flavour.  What better ingredient than sauerkraut, which course, is always found in my fridge!  I chose The Cultured Foodie Dill sauerkraut as a nice pairing to the salmon.  The result was a delicious, crunchy fish cake with a nice tang from the dill sauerkraut.

The Health Benefits Of Canned Salmon

 I have to admit, it wasn’t until recently that I took canned salmon seriously.  I had never eaten it as a child and was mostly a tuna fan.  However, after making this recipe and reading up on the incredible nutritional value of wild, pink or red canned salmon, I regret not adding it to my diet early on!

Not only is salmon an excellent source of protein, it also contains high levels of the Omega 3 fatty acids DHA and EPA.  Omega 3 fatty acids are considered essential as our body cannot produce them.  Omega 3 fatty acids have been found to be responsible for such health benefits as :

  1. Decreased Inflammation by reducing stiffness and joint pain
  2. Reduces risk for heart disease and stroke by lowering elevated triglyceride levels 
  3. Improving the function of the cells that line the arteries

Studies have also shown that canned, wild salmon (pink or red) contains slightly higher levels of Omega 3 fatty acids than fresh salmon. One serving contains between 63-73% of suggested Omega 3 intake.  Another bonus of canned salmon is the addition of calcium due to the edible bones that are included in the can.  Wild-caught, canned salmon is also less likely to contain mercury, pesticides and other harmful contaminants that have been detected in farmed salmon.  And last but not least, it is an inexpensive source of protein you can keep on hand in your pantry!

It’s a Keto and Low Carb-Friendly Recipe!

If you are following a keto or low-carb diet, this recipe is super flexible.  Sauerkraut is very low-carb because the food for the microbes responsible for the fermentation process are the carbohydrates (polysaccharides) in the cabbage.   Swap out the Panko or breadcrumbs with almond flour, and you have a satisfying, nutrient-dense meal!

The Lemon-Dill Yogurt Sauce

Lactofermented Lemons

 I made a quick and easy sauce with some greek yogurt, and the rind and brine from  a jar of lactofermented lemons I made last year.   The lactofermented lemons really elevated the yogurt, giving the sauce an umami, briny, lemon flavour.  If you don’t have lactofermented lemons in your fridge, you really should make some!  In the meantime, you can substitute fresh lemon rind and juice.

It’s Ok To Cook Your Kraut!

Unpasteurized, lactofermented sauerkraut is super healthy, delicious and an excellent source of live microbes. These beneficial bacteria have been found to have a positive effect when they are consumed.  The beneficial bacteria can survive acidic conditions as well as low temperatures, however they are killed off with high temperatures.  Therefore, to preserve the beneficial bacteria, it is best to eat the sauerkraut raw, or stir it into your dish after cooking it. 

However, unpasteurized, lactofermented sauerkraut is not just healthy for its microbial content.  The fermentation process transforms the humble cabbage into a more easily digestible, highly nutritious food, bursting with remarkable levels of Vitamin C, Vitamin K, iron and fibre. It’s okay to cook your sauerkraut every now and then.  You’ll still benefit from the enhanced nutrition and delicious flavour!

Gut Healthy Garlic-Dill Sauerkraut Fish Cakes With Lemony Yogurt Sauce


Recipe by Jody GowansCourse: Recipes, SAUERKRAUT


Prep time


Cooking time






  • 1 can (418g/15oz) salmon (Wild Pacific Pink or Wild Sockeye)

  • 1/2 cup almond flour/panko/breadcrumbs

  • 2 eggs

  • 1/2 to 1 cup Garlic-Dill Sauerkraut (or your favourite flavour)

  • salt and pepper to taste

  • Oil or butter for frying

  • Lemony Yogurt Sauce
  • 1/2 cup Yogurt (Greek or regular)

  • 1-2 teaspoons chopped fresh parsley or dill

  • 1 tablespoon chopped lemon rind of Lactofermented Lemons (or grated zest from fresh lemon)

  • 1-2 tablespoons brine of Lactofermented Lemons (or juice from fresh lemon)
    salt and pepper to taste

  • salt and pepper to taste


  • Make the fish cakes.  Combine all the ingredients.  Chill for 20 minutes (it makes it easier to form the cakes)
  • Scoop out salmon mixture and flatten into a patties.
  • Fry patties until golden and crispy on each side, approximately 5 minutes per side
  • Add a pinch of salt to each patty and top with a dollop of lemony yogurt sauce.
  • Suggested pairing: Serve with a crisp, green salad and a side of sauerkraut!

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