Yes you can…use canned salmon to make these healthy and tasty salmon cakes. Whether fresh fish is out of your budget or not readily available, you’re “off the hook.” Canned salmon has all the healthy protein and Omega-3s, and it’s so easy to keep on hand. Sweet corn and crunchy red pepper add color, and a dollop of tangy aioli makes the meal. Serves 4.
- ¼ cup plain, nonfat yogurt
- 2 teaspoons Dijon mustard
- ½ teaspoon garlic powder
- Whisk together ingredients.
- Cover and refrigerate.
Per serving: 12 calories, 1 gm protein, 2 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 44 mg sodium
- 1 pound cooked salmon or 14¾-ounce can salmon
- 2 green onions, finely chopped, including green parts
- 2 egg whites
- ½ cup canned corn, drained
- ½ red pepper, finely diced
- 1 teaspoon prepared mustard
- 1 teaspoon cayenne pepper
- ¼ cup plus 1 tablespoon whole wheat bread crumbs
- 1 tablespoon canola oil
- Flake salmon and mix with next six ingredients. Add ¼ cup of the bread crumbs and mix well. Refrigerate mixture for at least 15 minutes.
- Form into 4 cakes. Dust each side with remaining bread crumbs.
- Put oil in pan and bring to medium heat. Add the cakes and cook until outside turns brown, approximately 3 minutes. Turn over and fry another 2 minutes until bottom is brown.
- Serve and top with yogurt aioli.
Per serving: 215 calories, 27 gm protein, 16 gm carbohydrate, 5 gm fat, 1 gm sat fat, 1 gm mono fat, 59 mg cholesterol, 2 gm fiber, 217 mg sodium
THE SEASONED COOK The secret to holding the cakes together is to refrigerate the salmon mixture before cooking, so the bread crumbs absorb moisture from the other ingredients.
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