Spinach Salmon Cakes

Spinach Salmon Cakes

By Barbara Day, M.S., R.D., C.N.

 

I grew up eating canned salmon because we couldn’t afford fresh salmon. So you might say canned salmon is one of my comfort foods. Canned salmon is high in omega 3 fatty acids and always is wild salmon not farmed salmon.  If you mash the bones, you can get some extra calcium. Adding the spinach helps to increase the nutrient content as well and adds some dietary fiber. Canned salmon doesn’t contain more sodium, however.

Nutritional Information Per Serving:  336 calories,  28 grams protein, 14 grams of fat,  27 grams of CHO,  3 grams dietary fiber,  971 mg sodium.

Preparation Time: 10 minutes  Cook Time: 10 minutes 

Serves:  4

Ingredients

  • 1 can (14 ¾ oz) salmon or 1 lb skinless salmon filet
  • ½ cup diced red onion
  • 1 egg, beaten
  • 2 tbsp lemon juice
  • 10 oz frozen chopped spinach, thawed
  • 2 tbsp Dijon mustard
  • ½ cup corn meal or whole wheat bread crumbs
  • 1 tbsp oil

Instructions

In a large bowl, drain salmon, remove skin.  Mash salmon bones & mix.  Add onion, lemon juice, spinach, sour cream, mustard, egg, and bread crumbs to mashed salmon.   Form into 3-inch cakes that are about ½-inch thick.  In a large non-stick pan, heat oil over medium heat. Cook salmon until lightly browned.

Yogurt-Dill Dressing

Can use this dressing on your salmon or other fish as well.

  • 6 oz fat free plain Greek yogurt
  • 1 cup fresh dill sprigs
  • 1 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 1 small shallot
  • ¼ tsp salt

Instructions

Put all the ingredients in a food processor or blender. Blend until smooth.  Serve over the Salmon Cakes.

Shopping List

  • 1 can (14 ¾ oz) salmon or 1 lb skinless salmon filet
  • red onion
  • 1 egg
  • lemon juice
  • 10 oz frozen chopped spinach
  • Dijon mustard
  • corn meal or whole wheat bread crumbs
  • oil
  • 6 oz fat free plain Greek yogurt
  • fresh dill sprigs
  • 1 small shallot

Image from: simplysophisticatedcooking.wordpress.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

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