Here's the Dish

healthy ANDI licious

Pan-Seared Salmon Cakes July 11, 2012

Pan-seared Fish Cakes make a quick, protein and omega-rich breakfast or great meal anytime.

Pan-Seared Salmon Cakes
with parsley, lemon, & scallion

Time to Table: Approx 10 minutes
Tools Used: Hand Blender, Microwave, Pan, Stove Top, Fork

Ingredients
Serves 2 with 2-3 cakes per serving

– 3 Red or Purple Potatoes
-1 Egg
– 1 scallion (chopped)
– 1 tsp fresh lemon juice
– 1 tbsp chopped parsley
– t tbsp olive, peanut, or canola oil (for cooking)
– 3 oz canned salmon, smoked salmon, or cooked salmon (This is the perfect way to use up any leftover refrigerated fish from dinner the night before. The salmon pouches sold near tuna pouches at most grocery stores also are an excellent, thrifty option.)

Optional Extras
– 1 tsp flax seed or walnut pieces
– 1 tsp crumbled goat’s cheese or feta

Method

1. Rinse the potatoes and puncture with a fork to ventilate. Place on a microwave-safe ceramic or glass plate and microwave for 2 minutes to soften potatoes.

2. While potatoes cook, rinse and chop parsley and scallion and gather remaining ingredients. In a large bowl, combine all ingredients (except for the oil), including the cooked potatoes. Blend with hand blender until well mixed. Using a spoon, make six small cakes on your plate. Microwave for 2 minutes so that egg mixture is fully cooked.

3. Add 1 tbsp oil to stove top pan and lightly sear cooked cakes until slightly crisp on the outside. Place finished cakes on a plate lined with paper towels to absorb excess oil. Serve warm and enjoy!

 

 

Advertisements
 

Black-Eyed Pea & Parsley Dip January 2, 2012

Black-Eyed Peas are known to bring luck in the New Year. Eating fresh plant-based foods will certainly boost your health any day of the year.

Black-Eyed Peas & Parsley Dip
with garlic & lemon

Adapted from this recipe from Eating Well. I used frozen black-eyed peas instead of canned. It is best to use fresh or frozen vegetables when possible instead of canned to reduce possible exposure to BPA and salt added to processed foods. When it comes to beans and legumes, if fresh or frozen are not available dried versions are very economical and healthful choices. Many dried beans require soaking for at least 4 hours and boiling for an additional hour so be sure to check instructions and plan ahead.

Ingredients
-1 cup fresh or frozen black-eyed peas
-1/2 cup chopped fresh parsley
-3 tsp lemon juice
-4 tsp olive oil
-5 cloves garlic (minced)

Optional
-Dash of lime juice
-Dash of salt
-Dash of ground black pepper
-Dash of cayenne pepper

Methods
Combine ingredients in a food processor and blend until smooth. If you are using frozen black-eyed peas leave in the fridge for several hours or heat in a microwave safe container for about 1 minute and 30 seconds before adding to food processor. Delicious when served with fresh whole-wheat pita chips or blue corn chips and fresh salsa. Keep the dip to chip ratio high to get more veggies in and less empty calories (chips).