The Pineapple Salsa (recipe below) adds a lovely fresh acidity to these salmon cakes. For something a little more substantial, try serving the salmon cakes on whole grain buns as salmon burgers.
1 lb (450 g) skinless wild sockeye or wild coho salmon, pin bones removed
1/3 cup (80 mL) whole wheat bread crumbs
2 green onions, finely chopped
2 Tbsp (30 mL) extra-virgin olive oil, divided
1 Tbsp (15 mL) Dijon mustard
1 large free-range egg
1/4 tsp (1 mL) spicy smoked paprika
3 Tbsp (45 mL) fresh coriander, chopped
1/4 tsp (1 mL) salt
2 cups (500 mL) mixed greens
Cut salmon into 1/2 in (1.25 cm) dice and place in medium-sized bowl. Add bread crumbs, green onion, 1 Tbsp (15 mL) oil, mustard, egg, paprika, coriander, and salt. Mix together until well incorporated. Divide mixture into 8 equal parts and shape into patties.
Heat remaining 1 Tbsp (15 mL) oil in frying pan over medium-high heat. Cook salmon cakes until golden and just cooked through, about 3 minutes per side.
To serve, divide greens among serving plates and top each plate with two salmon cakes. Garnish with Pineapple Salsa (recipe below).
Each serving contains: 285 calories; 26 g protein; 16 g total fat (3 g sat. fat, 0 g trans fat); 8 g carbohydrates; 1 g fibre; 367 mg sodium
This fresh and lively salsa is also a great accompaniment for grilled chicken or served with baked whole wheat pita crisps. Keep any leftover salsa in an airtight container in the refrigerator for up to four days.
2 Tbsp (30 mL) fresh lime juice
1 Tbsp (15 mL) honey
1 cup (250 mL) English cucumber, diced
1 cup (250 mL) fresh pineapple, diced
1 cup (250 mL) avocado, diced
1 green onion, trimmed and thinly sliced
1 jalapeño, seeds removed and finely diced
2 Tbsp (30 mL) basil leaves, finely chopped
1/4 tsp (1 mL) salt
Combine all ingredients in bowl. Let sit for 20 minutes before serving to allow flavours to develop. Serve as garnish.
Makes about 3 cups.
Each 1/2 cup (125 mL) serving contains: 74 calories; 1 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 107 mg sodium
source: "Go Fish!", alive #356, June 2012
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming. No mortar and pestle? Crush juniper berries by laying them between two sheets of parchment and bashing them gently with a rolling pin.
Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting. Bitter green substitutes If you can’t find escarole, use frisée (also called curly endive), mustard greens, or radicchio. Romaine also stands up to heat well and makes a good substitute, but it lacks the characteristic bitterness of the others.
In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.