if you are trying to boost your intake of omega-3s, then try this simple recipe. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance. After all, it’s a good time to try simple fish dishes at home. Hopefully you have already heard about the numerous benefits of fish in your food diet so far.
Active Time: 30 minutes, Total Time: 45 minutes
3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs (see Tip)
1/2 teaspoon freshly ground pepper
Creamy Dill Sauce, (recipe follows)
1 lemon, cut into wedges
First preheat oven to 450°F and thencover a baking sheet with cooking spray. Now you can heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery and wait until they cook, stir the mixture until softened, about 3 minutes. Stir in parsley; remove from the heat.Place salmon in a medium bowl. Flake apart with a fork to remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
Heat the remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.
Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.
Per serving: 324 calories; 10 g fat ( 1 g sat , 3 g mono ); 129 mg cholesterol; 21 g carbohydrates; 31 g protein; 7 g fiber; 585 mg sodium; 97 mg potassium.
Nutrition Bonus: 27% dv fiber, 171 mg calcium (15% dv).
Carbohydrate Servings: 1
Exchanges: 1 1/2 starch, 1/2 vegetable, 3 1/2 lean proteins, 1 fat
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