Registered dietitian Liz Weiss offers a fresh twist on an old favorite recipe. Sample her tasty salmon cakes, which are lightly sauteed for good health and good taste.
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Health experts recommend we all need at least two seafood dishes a week. It’s heart healthy and packed with high quality protein. But here’s the catch, fish and chips don’t count. For my seafood makeover, I have a fast and healthy recipe for corny salmon cakes. Hi, I’m Liz Weiss. Let’s get started. We’ll begin with two cans of boneless skinless pink salmon. Convenient, inexpensive and a great way to get more heart healthy Omega 3’s into the diet. To that, I’m going to add half a cup of plain bread crumbs. And three quarters of a cup of reduced fat cheddar cheese. I shredded this up. You can buy it pre-shredded if you’re feeling kind of lazy. You want to save some time. We’ve got frozen corn kernels. I thawed them out, three quarters of a cup, simple easy way to get a vegetable into the diet. We’ve got light canola mayonnaise. Now you can use regular mayonnaise if you’d like. I’d like to use the white canola because canola is low in saturated fat and a good source of those heart healthy Omega 3’s that we just talked about. Alright, what else? We have ketchup, two tablespoons of ketchup. This gives us a nice little burst of flavor. The last ingredient is one egg. We’ll just use a large egg. It’s a very simple recipe. Good if you’re really pressed for time in the middle of the week, and you’re looking for something to keep everybody at the dinner table happy. Just go ahead and mix all of these ingredients together. And on the side, I’ve got half a cup of those dried bread crumbs. Half a cup went to the mixture, half a cup is on the side. And then just go ahead and form the mixture into eight patties. Coat them really well in the bread crumbs. It’s kind of reminds me of crab cakes. But I like to use salmon, just because it’s really is the king of the sea when it comes to nutrition. And in the skillet we have a tablespoon of canola oil. We’re going to cook those patties about five minutes per side until they’re nice and golden brown. If you’d like a copy of this recipe, just visit everwell.com. I like to serve this with fresh fruit and a salad on the side. It’s an easy recipe. It’s convenient, inexpensive, and a delicious way to get more heart healthy seafood into your diet. For Meal Makeovers, I’m Liz Weiss.