Preparation Time: 10 Minutes
Cooking Time: 15 Minutes
* 1 can (14 3/4 ounces) salmon, thoroughly drained
* 2 cups prepared instant mashed potatoes (see below)
* 4 scallions, chopped
* 2 tablespoons plus 1 teaspoon Dijon mustard
* 3/4 teaspoon salt
* 1/4 teaspoon plus 1/8 teaspoon freshly ground black pepper
* Corn flake crumbs, for coating
* 3 tablespoons olive oil
* Zest and juice of 1 large lemon, plus lemon wedges for serving
* 3/4 teaspoon dried dill weed
* 1 package (12 ounces) fresh broccoli cole slaw (about 4 cups)
1. Preheat the oven to 375ºF. Spray a jelly-roll pan or baking sheet with nonstick cooking spray. Put the salmon into a large bowl and flake well with a fork. Add the potatoes, three-fourths of the scallions, the 2 tablespoons of mustard, 1/2 teaspoon of the salt and the 1/4 teaspoon of pepper; mix well. (The mixture will be soft.)
2. Shape the mixture into 8 patties. (They do not have to be perfect.) Coat with the corn flake crumbs, reshaping the patties as you go; arrange in the prepared pan. Bake for 12 to 15 minutes or until heated through and crispy.
3. Meanwhile, combine the oil, lemon zest and juice, dill weed and the remaining scallions, mustard, salt and pepper in a clean large bowl; whisk until blended. Add the broccoli cole slaw and toss until evenly coated. Place the salmon cakes and lemon wedges on a platter and serve the broccoli slaw alongside.
Mashed Potatoes: Prepare according to package directions but use 1 1/4 cups water, 2 tablespoons butter, 1/2 cup milk and 1 1/3 cups instant potato flakes or buds to make firm potatoes.
An Easy Dinner In A Packet
In Latin America, fish are baked in banana leaves. In France, they are baked in parchment (en papillote). This technique seals in moisture and flavor. Home cooks anywhere can do the same thing with aluminum foil.
By adding a few vegetables, you have a whole meal in a package. It’s easy to assemble, pretty to look at and delicious to eat. As an added bonus, it’s a healthful meal.
Salmon is a good choice for this cooking method. It is a rich source of omega-3 fat, a polyunsaturated fat that doesn’t raise blood cholesterol and seems to have health-promoting powers that lower the risk of heart disease and possibly cancer.
Only certain fish are a good source of omega-3 fats: salmon, mackerel, herring, white (albacore) tuna and sardines. When buying some fish, such as salmon, there is often a choice between farm-raised and wild. Whatever type is selected, fish is always an excellent choice for good nutrition.
Of course, the preparation must be healthful too – not deep fried, slathered in butter, or covered in cream sauce. The steam-baked cooking of fish and vegetable in packets is ideal.
The following recipe creates a dish special enough for company but easy enough for every-day meals.
Oven-Baked Salmon with Snow Peas – Makes four servings
* 2 small leeks, white and pale part chopped fine
* 2 large carrots, cut into julienne strips (width of matchsticks)
* 1/2 lb. snow peas (fresh or frozen)
* 4 salmon steaks or fillets (4 oz. each)
* 2 tsp. grated fresh ginger
* 2 Tbsp. rice vinegar
* 1 tsp. plus 1 Tbsp. sesame oil, divided
* Salt and freshly ground black pepper
* 1 lb. fresh spinach
* 1 Tbsp. fresh lemon juice
Preheat oven to 450 degrees. Tear four large sheets (18 x 12 inch) of heavy-duty aluminum foil and lay out on table or counter.
Place one-fourth each of leeks, carrots and snow peas on each sheet of foil. Place a piece of salmon on top of each mound of vegetables. Sprinkle one-fourth of the ginger and drizzle one-fourth of the vinegar and one-fourth teaspoon oil over each piece of fish. Season to taste with salt and pepper.
Double-fold foil and seal tightly, to form four packets. (Leave enough room in the packet for heat to circulate.) Place packets on cookie sheet and bake about 20 minutes, or until fish flakes easily with fork.
Meanwhile, rinse spinach leaves and place in large bowl or platter that will fit oin a microwave oven. Drizzle with fresh lemon juice and remaining 1 tablespoon oil. Cook in microwave at high power 3-4 minutes, checking every minute or so to make sure spinach is tender but not over-cooked. Place one-fourth of spinach in center of each of 4 plates, making a flat bed.
When salmon is cooked, open packets carefully to allow steam to escape without scalding hands or arms. Transfer contents to top of bed of spinach on each plate.
Per serving: 342 calories, 17 g. total fat (3 g. saturated fat), 19 g. carbohydrate, 29 g. protein, 6 g. dietary fiber, 188 mg. sodium.