Sunday, February 6, 2011

Easy Weeknight Dinner: Salmon Croquettes

Growing up, one dish my mother always made was salmon croquettes. They were also something I never passed up. 
Now, her sides of choice were (and still are!) peas and mashed potatoes. While that works well, I really am not a fan of peas, and like to bring in other grains and starches into my diet. So, I chose to use Trader Joes Healthy Grains mix which is a combination of Quinoa, Cous Cous, and other great grains. You could try using Quinoa or Cous Cous alone, and it would work well.

So I revisited this home style classic and was so impressed with the results, I decided to share with you. You'll be impressed with how quick this dinner is & the total calories for both dishes is under 500 calories. Enjoy!

What you need for the croquette patties:

  • 1 can (about 15 ounces) Alaskan pink salmon
  • 2 large eggs
  • 1/2 a medium onion, diced
  • 2 garlic cloves, minced
  • 2 tsp (about) dried dill weed
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 1 tsp dried parsley
  • 1/3 cup plain bread crumbs
  • Roughly 3 tbsp of Smart Balance Omega-3 Vegetable Oil (obviously, any vegetable oil will work; but this is what I used)

How you make them:
Drain the can of salmon. Mash the salmon, eggs, regular bread crumbs, minced garlic, diced onion, salt, pepper, dill weed, parsley.
Make into patties. Place the panko in a bowl or a plate for dipping. Dip the croquettes into the panko. 
Heat the oil in a 12" fry pan. Fry patties about 4 minutes each side until golden brown.

Seriously. That's it.

The facts for the salmon:
Serving Size: 1.25 patties (batch makes about 5)

Amount per Serving

Calories 223
Calories from Fat 89.7

Total Fat 9.97g
Saturated Fat 2.63g
Cholesterol 132.5mg
Sodium 580.06mg
Total Carbohydrate 11.8g
Dietary Fiber 1.01g
Sugars 1.63g
 Protein 20.11g

Now for the grains.
What you need:
1 1/4 cups of Trader Joes Healthy Grains 
1 3/4 cups of water
1 tbsp smart balance light butter spread
1 tomato, chopped
1/2 a medium cucumber, chopped
1 green bell pepper, chopped
3 ounces light feta cheese, diced
2 tbsp extra virgin olive oil
1/4 cup lemon juice
2 tsp dried dill weed
1/4 tsp kosher salt

How you make it:
Chop the vegetables and feta cheese, set aside.
Boil the water and butter. When boiling, add in the grains. Cover and simmer per package directions, approximately 10 minutes.
In a small bowl, mix the lemon juice, olive oil, dill, and salt. When the grains are done, add the dressing to the grains. Turn off the heat and add the vegetables and feta.

The facts for the grains:
Serving Size: 1 cup (makes about 4-5 cups approximately)
Amount per serving:
Calories 267
Calories from Fat 79.1

Total Fat 8.79g
Saturated Fat 2.1g
Cholesterol 6mg
Sodium 77.2mg
Total Carbohydrate 37.39g
Dietary Fiber 2.73g
Sugars 2.96g
Protein 9.6g

Done and done. Under 30 minutes and you have a meal that is high in protein and tastes delicious.


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