Although slightly higher in fat than some fish, salmon contain omega-3 fatty acids, which are helpful in reducing the risk of heart disease. Here is a quick and easy recipe to help add this tasty fish to your diet.
2 slightly beaten egg whites
1 cup soft whole wheat bread crumbs
1/2 cup finely chopped Vidalia onion
2 tablespoons skim milk
1/2 teaspoon dill
2 cans salmon (7 1/2-ounce cans), drained, flaked; skin and bones removed
1 cup plain nonfat yogurt
1 tablespoon dill
1 tablespoon Dijon mustard
1 teaspoon lemon juice
1/2 teaspoon Tabasco
In a large mixing bowl stir together egg whites, bread crumbs, onion, skim milk and 1/2 teaspoon dill. Stir in salmon.
Spray a shallow baking dish with nonstick cooking spray. Divide salmon mixture into 4 pieces. Shape each piece into a 4×2-inch loaf. Place loaves in baking dish.
Yield — 4 servings
Protein 21 g
Carbohydrate 9 g
Fat 11 g
Cholesterol 31 mg
Sodium 195 mg
Bake, uncovered at 350 F for 20 to 25 minutes or until heated through and lightly browned. Meanwhile combine yogurt, dill, Dijon mustard, lemon juice and Tabasco. To serve, drizzle some of the yogurt sauce over each loaf.
Diets — Appropriate for the following diets: healthy family, heart healthy, vegetarian, diabetes
Menu Idea — Serve with steamed asparagus and long grain and wild rice.