Zucchini Salmon Cupcakes with Avocado Yogurt Sauce

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

I love to eat salmon but it can be expensive if you buy fresh wild salmon.  I grew up eating salmon patties. In fact, canned salmon is wild salmon not farmed salmon which is supposed to contain more mercury.  Here’s an easy recipe which is fairly high in protein, high in omega-3 fatty acids and a great source of vitamins & minerals.  If you mash the bones in the salmon before you add the other ingredients you will get a good amount of calcium as well.

Nutritional Information Per Serving:  188 calories,  15 grams protein,  10 grams of fat,  12 grams of CHO, 2 grams dietary fiber,  409 mg sodium.

Preparation Time: 10 minutes  Bake Time: 25 minutes

Serves:  8 cupcakes

 Ingredients

  • 1 can 14 ¾ oz salmon
  • 2 eggs
  • ¾  cup ground breadcrumbs (plain)
  • ½ cup skim milk
  • 1 medium zucchini shredded
  • 2 teaspoon curry powder

Avocado Yogurt Sauce

  • 1 avocado
  • ½ cup skim or low fat plain yogurt
  • Juice of 1 lime
  • 1 teaspoon cumin
  • ¼ teaspoon salt

Instructions

Drain salmon. Mash salmon and bones.  Beat eggs then add to salmon along with cornmeal, milk zucchini and curry powder.  Divide mixture into 8 greased muffin cups.  Bake at 350 degrees for 25 minutes. Puree avocado along with yogurt, lime juice, cumin and salt. Add the avocado yogurt sauce before serving.

Shopping List

  • 1 can 14 ¾ oz salmon
  • 2 eggs
  • ground breadcrumbs (plain)
  • skim milk
  • 1 medium zucchini
  • curry powder
  • 1 avocado
  • skim or low fat plain yogurt
  • 1 lime
  • cumin

Image from: www.muffintinmania.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 new 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 12 grandchildren.    

 

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