Healthy Recipes > Easy Salmon Cakes with Creamy Dill Sauce


13 May 2012

 

Easy Salmon Cakes with Creamy Dill Sauce

http://www.eatingwell.com/recipes/easy_salmon_cakes.html

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

Ingredients
        *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

Preparation

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

http://www.eatingwell.com/recipes/creamy_dill_sauce.html

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.

Ingredients

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

Preparation

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

 

Contact Us:

The Well

1764 Patriot Lane, Bedford, VA  24523
Local- 1-540-587-9000; Toll-Free- 1-877-THE-WELL (843-9355) 

HOURS:
Monday - Friday, 10:00 - 7:00
Saturday, 10:00 - 5:00
Sunday, 2:00 - 5:00


Email: the.well.in.bedford@gmail.com

 Facebook.com/TheWellinBedford
 

 

FDA Compliance Statement

The products and statements on these pages have not been evaluated by the
Food and Drug Administration. These products are not intended to diagnose,
treat, cure or prevent any disease. Consult a health care professional .