13 May 2012
Easy Salmon Cakes with Creamy Dill Sauce
Adapted from ‘Eating Well’ recipe files
*1 Carbohydrate Per Serving
If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.
4 servings | Active Time: 30 minutes | Total Time: 45 minutes
*Underlined items are available at The Well
- 3 teaspoons extra-virgin olive oil, divided
- 1 small onion, finely chopped
- 1 stalk celery, finely diced
- 2 tablespoons chopped fresh parsley
- 15 ounces WILD CAUGHT canned salmon, drained
- 1 large pastured poultry egg, lightly beaten
- 1 1/2 teaspoons Dijon mustard
- 1 3/4 cups whole-wheat panko breadcrumbs
- 1/2 teaspoon freshly ground black peppercorns
- Creamy Dill Sauce, (recipe follows)
- 1 lemon, cut into wedges
1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
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.
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.
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.
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.
NutritionPer 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
Exchanges: 1 1/2 starch, 1/2 vegetable, 3 1/2 lean protein, 1 fat
Creamy Dill Sauce
Cutting mayonnaise with yogurt is an excellent technique for reducing calories and fat. Here, it makes a simple sauce that goes perfectly with delicate preparations.
1/4 cup reduced-fat mayonnaise
1/4 cup Nancy’s organic nonfat plain yogurt
2 scallions, thinly sliced
1 tablespoon lemon juice
1 tablespoon finely chopped fresh dill [or our full-flavored dried dill]
Freshly ground black peppercorns, to taste
1. Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.
Nutrition Per tablespoon:28 Calories; 2 g Fat; 0 g Sat. fat; 2 mg Cholesterol; 2 g Carbohydrates; 0 g Protein; 0 g Fiber; 50mg Sodium; 13 mg Potassium