WEIGHT LOSS LUNCH #9

EASY SALMON PATTIES EASY SALMON PATTIES Oct 26, '09 7:26 PM for everyone 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 1/2 teaspoons Dijon or brown mustard 1 3/4 cups (whole-wheat) breadcrumbs, (see Tip) 1/2 teaspoon freshly ground pepper Creamy Dill Sauce, (recipe follows) 1 lemon Preparation Preheat oven to 450°F. Coat a baking sheet with cooking spray. 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. 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. 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. 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. Tips & Notes Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 8 hours. Tip: To make fresh breadcrumbs:   Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Nutrition Per 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. Nutrition Bonus: 27% dv fiber, 171 mg calcium (15% dv).   CREAMY DILL SAUCE Ingredients 1/4 cup reduced-fat mayonnaise 1/4 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 COURTESY OF EATING WELL . Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: Tags: lose weight, weight loss, diet audio reply video reply Add a Comment