Salmon Cakes - Healthy Version
Verified by stevemur
|2 eaEgg white|
|1 teaspoonVegetable oil|
|1 smallOnion; chopped|
|1/2 teaspoonGinger roots; minced|
|1 cloveGarlic; minced|
|4 eaGreen onion; chopped|
|1 mediumPotato; mashed|
|2 teaspoonsLime Juice|
|1 1/2 tbsCapers; chopped|
|1/4 teaspoonDry mustard|
Salmon Cakes - Healthy Version Preparation
Egg substitute may be used for the 1 egg.
Cilantro and Dillweed: use 1 tbs fresh or 1 tsp cried & crumbled
Substitute mock mashed potatoes (made from cauliflower) for the real potato
Rince the fish and pat dry with paper towels. Steam the fish for 6 to 8 minutes, or until it flakes easily when tested with a fork. Transfer to a casserole dish or medium bowl. cover and refregerate until cool. Discard the skin. Flake the fish.
In a medium bowl, beat the egg whites until frothy.
Heat a small nonstick skillet over medium heat. Pour the oil into the skillet and swirl to coat the bottom. Cook the onion, gingerrrot, and garlic for 2 to 3 minutes, or until the onion is soft. Stir into the egg whites.
Stir in the remiaining ingredients and the salmon. Divide the mixture into 8 patties.
Heat a large non-stick skillet over midium-high heat. Cook the patties for 3 to a4 minutes on each side or until heated through.
Calories 111; protein 14g; carbs 8g; fiber 1g; sugars 2g; cholesterol 30mg; total fat 2.5g; saturated 0.4g; polyunsaturated 1g; monounsaturated 1g; sodium 115mg.
Dietary exchange: 1/2 starch and 2 very lean meat
(above values are from the cookbook)
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