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Lightened Up Salmon Cakes

 
One serving costs about $4.23 One serving costs about $4.23

$4.23 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 healthy,pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:84%

Spoonacular Score: 84%

 

You can never have too many main course recipes, so give Lightened Up Salmon Cakes a try. One serving contains 488 calories, 33g of protein, and 19g of fat. For $4.01 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. A mixture of pepper flakes, pepper, salmon, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the onion you could follow this main course with the Candy Corn Cupcakes as a dessert. Only a few people made this recipe, and 1 would say it hit the spot. From preparation to the plate, this recipe takes approximately 45 minutes. It is a good option if you're following a pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 73%. This score is solid. Try Slammin' Southwestern Salmon Patties or Salmon Cakes, Salmon Cakes, and Salmon Cakes for similar recipes.

Chardonnay, Pinot Noir, and Sauvignon Blanc are great choices for Salmon. To decide on white or red, you should consider your seasoning and sauces. Chardonnay is a great friend to buttery, creamy dishes, while sauvignon blanc can complement herb or citrus-centric dishes. A light-bodied, low-tannin red such as the pinot noir goes great with broiled or grilled salmon. The District 7 Estate Chardonnay with a 5 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.

District 7 Estate Chardonnay

Our 2012 vintage has aromas of tropical fruit and butterscotch that lead into a lively blend of pear, pineapple and citrus flavors

» Get this wine on Amazon.com

Ingredients

Servings:
3 Tbsps
3 Tbsps chives
chives
1.5 tsps
1.5 tsps dijon mustard
dijon mustard
2 Tbsps
2 Tbsps dill
dill
4
4  egg whites
egg whites
2 Tbsps
2 Tbsps fresh parsley
fresh parsley
1
1  garlic clove
garlic clove
0.5
0.5  lemon
lemon
0.25 cups
0.25 cups light mayonnaise
light mayonnaise
0.25 cups
0.25 cups low fat sour cream
low fat sour cream
1.5 Tbsps
1.5 Tbsps olive oil
olive oil
0.5
0.5  onion
onion
some
some bell pepper
bell pepper
0.75 cups
0.75 cups plain nonfat yogurt
plain nonfat yogurt
some
some red pepper flakes
red pepper flakes
2 cans
2 cans cooked skinless boneless salmon
cooked skinless boneless salmon
some
some salt
salt
some
some white bell pepper
white bell pepper
1 cup
1 cup whole-wheat breadcrumbs
whole-wheat breadcrumbs
3 Tbsps chives
3 Tbsps
chives
1.5 tsps dijon mustard
1.5 tsps
dijon mustard
2 Tbsps dill
2 Tbsps
dill
4  egg whites
4
egg whites
2 Tbsps fresh parsley
2 Tbsps
fresh parsley
1  garlic clove
1
garlic clove
0.5  lemon
0.5
lemon
0.25 cups light mayonnaise
0.25 cups
light mayonnaise
0.25 cups low fat sour cream
0.25 cups
low fat sour cream
1.5 Tbsps olive oil
1.5 Tbsps
olive oil
0.5  onion
0.5
onion
some bell pepper
some
bell pepper
0.75 cups plain nonfat yogurt
0.75 cups
plain nonfat yogurt
some red pepper flakes
some
red pepper flakes
2 cans cooked skinless boneless salmon
2 cans
cooked skinless boneless salmon
some salt
some
salt
some white bell pepper
some
white bell pepper
1 cup whole-wheat breadcrumbs
1 cup
whole-wheat breadcrumbs

Equipment

bowl
bowl
frying pan
frying pan
bowl
bowl
frying pan
frying pan


Instructions

  1. Heat 1/2 tablespoon olive oil in large pan over medium-high heat. Add onions, celery, salt and pepper. Cook for about 5 minutes, or until softened.
  2. Place salmon in a medium bowl and flake with a fork. Add egg, mustard and 1 tablespoon olive oil in a large bowl; mix well.
  3. Add onion mixture, bread crumbs, salt, pepper, red pepper flakes and parsley, stir to combine.
  4. Heat large non-stick pan over medium heat, mist with cooking spray.
  5. Meanwhile shape a palm full of the mixture into a patty and place in heated pan. Cook patties for about 3 minutes on each side, or until they are golden brown.
  6. For the Herb Sauce, combine mayonnaise, yogurt, sour cream, garlic, lemon juice, dill, chives, salt and pepper in a small bowl and mix well.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.23
Ingredient
3 tablespoons chives
1.5 teaspoons dijon mustard
2 tablespoons dill
4 egg whites
2 tablespoons fresh parsley
1 garlic clove
½ lemon
¼ cups light mayonnaise
¼ cups low fat sour cream
1.5 tablespoons olive oil
½ onion
some bell pepper
¾ cups plain nonfat yogurt
some red pepper flakes
2 cans cooked skinless boneless salmon
some white bell pepper
1 cup whole-wheat breadcrumbs
Price
$0.26
$0.07
$0.03
$0.73
$0.32
$0.07
$0.25
$0.28
$0.39
$0.25
$0.12
$1.50
$0.81
$0.41
$8.88
$1.50
$1.04
$16.91

Tips

Health Tips

  • Yogurt is a good source of probiotics, "good" bacteria that contribute to intestinal health and can improve digestion. Look at the label on your yogurt and make sure it says it contains "live and active cultures."

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • If you want the health benefits of salmon without the pricetag that comes with fresh and even frozen fillets, look for recipes using canned salmon.

Cooking Tips

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • get more cooking tips

Green Tips

  • Wild Alaskan salmon is considered the most sustainable choice.

Disclaimer

Nutritional Information

Quickview
430 Calories
31g Protein
18g Total Fat
40g Carbs
57% Health Score
Limit These
Calories
430
22%

Fat
18g
28%

  Saturated Fat
3g
21%

Carbohydrates
40g
14%

  Sugar
12g
14%

Cholesterol
63mg
21%

Sodium
643mg
28%

Get Enough Of These
Protein
31g
63%

Vitamin C
208mg
253%

Vitamin A
5644IU
113%

Vitamin B6
1mg
68%

Selenium
46µg
66%

Vitamin B12
3µg
59%

Vitamin K
57µg
55%

Vitamin B3
9mg
49%

Vitamin B2
0.79mg
47%

Phosphorus
345mg
35%

Potassium
1107mg
32%

Fiber
7g
29%

Vitamin E
4mg
28%

Folate
112µg
28%

Vitamin B5
2mg
26%

Vitamin B1
0.36mg
24%

Iron
4mg
23%

Magnesium
69mg
17%

Copper
0.34mg
17%

Calcium
158mg
16%

Manganese
0.28mg
14%

Zinc
1mg
11%

covered percent of daily need

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