salmon cakes

Spring preview and recipe inside

 It’s been a whole year, and we’re ready to Spring Forward! 

Island Fitness needs your help! YOU are the key to our survival as a business. What can you do now to support Island Fitness? The biggest thing you can do is to come back!  Re-engaging with small businesses like ours, is going to ensure our survival over the next few months, until services are able to open more fully. You can also help Island Fitness by referring friends and recommending us to people you know. 

We want to make it easy for you to return to fitness at your own level of comfort.

Good news! We have expanded walk in workout capacity to 17 per hour. An on-line reservation guarantees your spot AND we have space to offer to those who have varied schedules and cannot plan ahead. If you come to the front door at the top of the hour you can take advantage of spaces that have not been filled. Worth a try if you work out on the fly.

Even though we’re seeing an increasing number of fully vaccinated people in the club, we’re not slacking off on safety protocols and protections. At Island Fitness we continue to provide state-of-the-art purified air, and we operate in strict compliance with the guidelines issued by the Washington Safe Start plan. Safety remains our number one priority!

Don’t forget: Daylight Savings begins on March 14th.  It’s time to spring forward, spring clean your pantry, and spring into a healthy routine. Consistency is the secret ingredient that brings success. Sprinkle it on your exercise, your nutrition, and your mindset for amazing results!  

What do you have in the pantry that you need to use up?

 I was ready for the zombie apocalypse! 

Remember last March when we stocked our pantries full of staples for the long haul? It’s time to take inventory and rotate your stock. Check expiration and use by dates, and turn some of these canned and jarred gems into a fresh springtime meal. I featured Salmon in this recipe, but you can easily substitute canned tuna, sardine, or crab meat.  

Serve over a salad with your favorite dressing, pile one onto a bun to create a sandwich. or opt for a lettuce wrap. Add your personal twist!  

~ Kat Polo, Health Coach, Island Fitness.  🍴

Kat is also here to help you find consistency in exercise, nutrition and mind set. Contact Kat.

Salmon Cakes


2 Cans salmon, drained and gently flaked.

½ Cup blanched almond flour, reserving 2 tablespoons (this is a gluten-free version, but you could also use your favorite breadcrumbs: plain, flavored, or panko – all work well!)

2 Large eggs, lightly beaten

2 Tablespoons chopped fresh herbs of choice (I just use whatever is in my fridge – typically parsley and cilantro)

2 Tablespoons finely diced red bell pepper

2 Tablespoons chopped green spring onions

Juice of half a lemon (love lemon? add the zest too!)

Add sea salt and pepper to taste.

¼ Cup coconut oil or olive oil (or preferred cooking oil) to sauté your salmon cakes.


1. In a large bowl, gently blend all the ingredients for the cakes, except the reserved 2 tablespoons of almond flour or breadcrumbs and the cooking oil.  

2. Place your oil in a large pan and heat over medium heat.  

3. Form the mixture into 6 hearty or 8 small patties. 

4. Spread the reserved 2 tablespoons of almond flour onto a plate and coat each patty.  

5. Pan-fry the cakes in hot oil for 3-5 minutes on the first side then turn them over and cook for an additional 3 minutes until golden and just firm to the touch. 

6. Drain on paper towels as needed and hold on a warmed plate until ready to serve, or cool and refrigerate for a later meal.