Miami Women-Only Fitness Bootcamp

Must-try for both you and I…. I have always wanted to make salmon cakes. They’re a tasty and fun way to get your protein & omega-3s in. Add a side salad and you have the perfect meal! Here’s a recipe I found online:

Ingredients

• 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 ½ teaspoons Dijon mustard
• 1 3/4 cups whole-wheat breadcrumbs
• ½ teaspoon freshly ground pepper
• Creamy Dill Sauce, (recipe follows)
• 1 lemon, cut into wedges

Directions

• Step 1
  Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.
  
• Step 2
  Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
  
• Step 3
  Place salmon in a medium bowl. Flake apart with a fork; 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.
  
• Step 4
  Heat 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.
  
• Step 5
  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.
  
  

Nutrition Facts

Per Serving: 350 calories; protein 34.4g; carbohydrates 25.8g; dietary fiber 5.7g; sugars 5.5g; fat 13.7g; saturated fat 1.4g; cholesterol 126.3mg; vitamin a iu 418.7IU; vitamin c 7.4mg; folate 26.4mcg; calcium 60.3mg; iron 2.2mg; magnesium 58.9mg; potassium 168.7mg; sodium 761.4mg; thiamin 0.2mg.

Creamy Dill Sauce

Ingredients

• ¼ cup reduced-fat mayonnaise
• ¼ cup nonfat plain yogurt
• 2 scallions, thinly sliced
• 1 tablespoon lemon juice
• 1 tablespoon finely chopped fresh dill, or parsley
• Freshly ground pepper, to taste
  
  

Directions

• Step 1
  Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.

Nutrition Facts

Serving Size: 1 Tablespoon Per Serving: 25 calories; protein 0.6g; carbohydrates 2.8g; dietary fiber 0.1g; sugars 1g; fat 1.4g; saturated fat 0.2g; cholesterol 2mg; vitamin a iu 59.8IU; vitamin c 1.6mg; folate 4.3mcg; calcium 19.5mg; iron 0.1mg; magnesium 2.6mg; potassium 35mg; sodium 67.3mg. 

Here’s a link to the video:

https://www.eatingwell.com/recipe/248780/easy-salmon-cakes/

This entry was posted on March 31, 2021 at 8:34 am and is filed under News. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.