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
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.