If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

Servings: 4 servings
Total Time: 45 minutes
Ease of Preparation: Easy
Cuisine: American
Health: Healthy Weight, Heart Healthy, Low Sat Fat, High Fiber, Low Calorie

Ingredients:

3 teaspoons extra-virgin olive oil , divided

1 each 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 each large egg , lightly beaten

1 1/2 teaspoons Dijon mustard

1 3/4 cups fresh whole-wheat breadcrumbs (see Tip)

1/2 teaspoon freshly ground pepper

Creamy Dill Sauce

1 each lemon , cut into wedges

Steps:

1: Preheat oven to 450° F. Coat a baking sheet with cooking spray.

2: 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.

3: 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.

4: 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.

5: 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.

Nutrition: (Per serving)

Calories - 324
Carbohydrates - 24
Fat - 13
Saturated Fat - 1
Monounsaturated Fat - 4
Protein - 32
Cholesterol - 133
Dietary Fiber - 7
Potassium - 0
Sodium - 673
Nutrition Bonus - 27% dv fiber, 171 mg calcium (15% dv).

Prepare through Step 3. Cover and refrigerate for up to 8 hours.

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.

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