For everyone who wants to enjoy delicious food AND stay fit and healthy.
Tuesday, June 29, 2010
Easy (& cheaper) way to eat more wild salmon
It's wild salmon season, but the stuff is expensive ($20 or more per pound) and hard to find. However, most nutritionists believe that it's so much healthier to get your fish oil and beneficial Omega-3 fatty acids from wild vs. farmed salmon. The good news is that most canned salmon is from wild fish. Try these easy to prepare salmon cakes from canned, wild salmon -- I think you'll love them, and your kids should, too!
RECIPE: Easy Salmon Cakes (adapted from Eating Well magazine) (4 servings)
Ingredients: 2 T olive oil, divided 1/2 medium onion, finely diced 1 stalk celery, finely diced 2 T chopped fresh parsley One 15-ounce can salmon, drained and patted to remove excess moisture and flaked with a fork (remove any skin or bones) 1 large egg, lightly beaten 2 T Dijon mustard 1 3/4 cup bread crumbs, preferably whole wheat 1/2 tsp ground black pepper For serving: Creamy dill sauce (recipe below) Lemon wedges
Instructions: Preheat the oven to 450 degrees and coat a baking sheet with cooking spray Heat half the oil in a skillet over medium-high heat and saute the onion and celery for about 2-3 minutes. Stir in the parsley and remove from heat. Place salmon in a medium bowl; mix in egg and mustard, then add the cooked veggies, breadcrumbs and pepper. (You do not need salt because the salmon and mustard already are salted.) By hand, shape the mixture into 8 patties. Bake the salmon cakes until they are golden brown on top, about 20 minutes. While the salmon is baking, make the sauce.
Creamy Dill Sauce: Mix together 1/4 cup reduced-fat mayo, 1/4 cup plain yogurt, and one tablespoon each lemon juice, chopped dill and diced scallion.
Serve the salmon cakes with lemon wedges and the dill sauce.
My day job is college professor -- of mass communication and journalism, at the University of Cincinnati. I've probably got a few more years to go, and it's a good gig. Love to travel, cook, dine out, and work out.