SimpleSuperfoodRecipes:CannedSalmonUsingHealthyEverydayIngredients

GaylaGroom

©2015GaylaGroom

CoverphotoshowsSalmonPotatoSalad.

TableofContentsWhyCannedSalmonIsaSuperfood

TipsforUsingCannedSalmon

Appetizers:SimpleandSatisfying

CajunSalmonCreamCheeseSpreadSalmonQuesadillasSalmonLog

Salads:WarmorCold

Salmon,Lettuce,Tomato,andEggSaladSalmonBroccoliPastaSaladSalmonPotatoSaladSalmonCouscousSalad

Soups:LightorHearty

SimpleSalmonSoupSimpleSalmonPotatoStewSalmonCornChowder

SalmoninSauces:OverPasta,Biscuits,Rice…

CreamedSalmonSalmoninRicottaCheeseSauceEasySalmonFettuccineSalmonwithPastaandGarlic

Casseroles:VariationsonaTheme

SalmonMacaroniandCheeseCasseroleSalmonGratinSalmonRiceCasseroleSalmonManicotti

Sandwiches:IncludingWrapsandTacos

SalmonandCreamCheeseSandwichesSalmonSaladDijonCroissantSandwichesSalmon,SwissCheese,andAppleSandwichesHealthySalmonWalnutBurgersSalmonVeggieWrapsSalmonTacos

Patties:IncludingCroquettes

Super-SimpleSalmonPattiesSalmonPattieswithBellPepperandDillSalmonandSweetPotatoCakesSalmonCroquettes

Southern-StyleSalmonCroquettes

Sauces:forSandwichesandPatties

GarlicChiliMayonnaiseGarlicLemonMayonnaiseYogurtCitrus‘Mayo’MustardMayonnaiseLemon-HerbSourCreamSauceTartarSauceAvocadoMayonnaise

WhyCannedSalmonIsaSuperfoodCannedsalmonhasallthehealthbenefitsoffreshsalmon,butisalotcheaperandeasiertokeeponhand.Almostallcannedsalmoniswild-caught,andthisisthekindyouwant.Farm-raisedsalmonisnotasuperfood.

Superfoodshavenumerousbenefitsbesides theirnutritionalvalue.Wild salmonhas thelong-chainOmega-3fattyacidsEPAandDHA,whicharecriticallyimportantforhealthofthecardiovascularandnervoussystems.Highlevelsofomega-3fattyacidsareassociatedwithlowerinflammationandbetterlearning,memory,andneurologicalfunction.Studieshaveshownomega-3sareusefulagainsthighbloodpressureandLDL(bad)cholesterol,and that they help stabilize blood sugar levels, lessen depression, and protect againstAlzheimer’s.

Salmonalsocontainsthephytonutrientastaxanthin,whichcomesfromthealgaethefisheat, andwhichgives salmon its pink color.Astaxanthin is a strong antioxidant, helpingprotect against free-radical damage. Salmon contains all the essential amino acidsnecessary for healthy functioningof the immune systemand for cellular repair. It is anexcellentsourceofprotein,VitaminD,VitaminA,plustheBvitamins,andmineralssuchasiodine,potassium,zinc,andselenium.

TipsforUsingCannedSalmonAlwaysusewild-caught salmon.Farm-raised salmon is not a healthy food.Fortunately,most canned salmon iswild-caught; itwill say on the can.Red salmon is usually finerqualitythanpinkandthusbetterforsaladsorotherdisheswhereitdoesn’tgetcookedinwithotheringredients,butpinkusuallyworkswell,too.

Cannedsalmonisfullycooked;youcaneatitrightoutofthecan.Andit’sdeliciousthatway,maybewithsomeblueberriesanddarkleafygreensontheside.

Mostcannedsalmonrecipesrequireyoutodrainthesalmonliquid—ifyoulike,youcansavetheliquidinthefridgeforadayor2anduseittomakecreamedsalmon,casseroles,orsoups.Youcanignoretheskinandbones,removethem,ormixthemintothesalmonmorethoroughly.You’llwanttobreakthesalmonup,intochunksorflakes.

Inthisbook,iftherecipecallsformilk,youcansubstitutevegetablebroth,orchickenorseafoodorbeefbroth,orsalmonliquid.Youmayendupwithsomethingalittledifferent,andyoumaywanttoadjusttheseasonings,butwhateveryouendupwithshouldstillbegood.Flour, bread crumbs, and cracker crumbsare alsoprettymuch interchangeable inthese recipes.Youcan always addveggies to these recipeswithgood results; generallycookorpartiallycookthemfirst.

Be sure to tasteyour recipe resultsbefore serving soyoucanadjust seasonings toyourliking.

Appetizers:SimpleandSatisfyingCajunSalmonCreamCheeseSpread

Deliciousonbagels,toast,crackers,Frenchbread,andheartybreads.

Salmon,14-3/4-oz.canCreamcheese,28-oz.packagesGreenonions,1/4C.Lemonjuice,2T.Milk,2t.Cajunspice,1t.Dashofliquidsmoke(optional)

1. Drainthesalmon.2. Softenthecreamcheese.3. Choptheonions.4. In a bowl, beat together the creamcheese, onions, lemon juice,milk,Cajun spice,

andoptionalliquidsmoke.5. Beatinthesalmon.6. Chillifdesired.7. Spreadonbagels,toast,breadorcrackers.

SalmonQuesadillasFast,easy,flavorful.Serves4.

Salmon,14-3/4-oz.canGarliccloves,2Oil,2T.,dividedBasil,1t.driedPepper,1/2t.Flourtortillas,48-inchCheeseofyourchoice,2C.

1. Drainthesalmon.2. Chopthegarlic.3. Heat1T.oftheoilinaskillet.4. Sautéthegarlicforacoupleofminutes.5. Stirinthebasilandpepper.6. Stirinthesalmon.7. Heataskilletorgriddle.8. Foreachquesadilla:Lightlyoiltheskillet.Placeatortillaintheskillet,sprinklewith

1/2C.cheese.9. Spread1/2C.ofthesalmonmixtureatopthecheeseonhalfofthetortilla.10. Fold over and cook until heated through and golden, a couple ofminutes on each

side.11. Cutintowedges.

SalmonLogGreatwithcrackers.Requiresabout3hoursofchilling.

Salmon,14-3/4-oz.canCreamcheese,8oz.Onion,1T.Pecans,1/2C.Dill,3T.freshHorseradish,1t.Lemonjuice,1T.Salt,1/4t.Liquidsmoke,1/2t.(optional)

1. Drainthesalmonandremovebonesandskin.2. Softenthecreamcheese.3. Choptheonion.4. Crushthepecans.5. Chopthedill.6. Inabowl,mixthesalmon,creamcheese,onion,horseradish,lemonjuice,salt,and

optionalliquidsmoke.7. Chillthemixtureforanhourormore.8. Formintoalogshapeabout2inchesacross.9. Mixthecrushedpecansanddilltogether.10. Rolltheloginthepecan/dillmixture.11. Refrigeratefor2hoursormore.12. Servewithcrackers.

Salads:WarmorColdSalmon,Lettuce,Tomato,andEggSalad

Freshandrefreshing.Serves4.

Salmon,14-3/4-oz.canSaladgreens,6C.Celery,1C.Mushrooms,1C.Tomatoes,2Hard-boiledeggs,3Sweetpickles,3T.Onion,1T.Yogurt,1/2C.Mayonnaise,1/2C.Catsup,3T.Milk,2T.

1. Drainthesalmon.2. Preparethesaladgreens,asneeded.3. Chopthecelery.4. Chopthemushrooms.5. Sliceorchopthetomatoes.6. Sliceorchopthehard-boiledeggs.7. Chopthesweetpickles.8. Choptheonion.9. Inabowl,mixtheonion,yogurt,mayonnaise,catsup,milk,andsweetpickles.10. Stirinthesalmon,celery,andmushrooms.11. Arrangethesaladgreensinaplateorbowlandputthesalmonmixtureontop.12. Garnishwiththetomatoesandhard-boiledeggs.

SalmonBroccoliPastaSaladDeliciouschilledorfreshlymade.

Salmon,14-3/4-oz.canBow-tieorotherpasta,8oz.uncookedBroccoli,2headsCarrots,2Garlic,2clovesOliveoil,3/4C.Redwinevinegar,3T.Lemonjuice,3T.Soysauce,2t.Salt,1/4t.Pepper,1/8t.

1. Drainthesalmon.2. Cookthepastainsaltedboilingwateruntildone,about8–10minutes.Drain.3. Cutthebroccoliintoflorets.4. Chopthecarrots.5. Cook the broccoli and carrots together in boilingwater until crisp-tender, about 5

minutes.Drain.6. Chopthegarlic.7. Inajarorbowlwithatight-fittinglid,combinethegarlic,oliveoil,redwinevinegar,

lemonjuice,soysauce,salt,andpepper.Shaketomix.8. Inalargebowl,combinethepasta,vegetables,salmon,anddressing.

SalmonPotatoSaladGoodtoeatfreshlymade,orchilled.Bestmadewithredsalmon.Serves4.

Potatoes,2lbs.(6medium)Salmon,14-3/4-oz.canOnion,1/2C.Bellpepper(red,orange,orgreen),3/4C.Sweetpicklesorpicklerelish,1/2c.Oliveoil,1/3C.Applecidervinegar,1/4C.Parsley,3T.freshHotpeppersauce,1/2t.Salt,1t.Pepper,1/2t.

1. Peelandcubethepotatoes.2. Cover potatoes with water in a saucepan and boil until tender, about 20 minutes.

Drain.3. Drainthesalmon.4. Choptheonion.5. Chopthebellpepper.6. Chopthesweetpickles.7. Inalargebowl,mixthesalmon,potatoes,onion,andbellpepper.8. In another bowl,mix the olive oil, apple cider vinegar, sweet pickles, parsley, hot

peppersauce,salt,andpepper.9. Pourthedressingoverthesalmon-potatomixtureandtosstocoat.

SalmonCouscousEasy,delicious,colorful,andhealthy.Serves2.

Salmon,5-oz.canCarrot,1Spinach,1C.freshGreenonion,1/4C.Lemon,1/2,juiceandzestCouscous,1C.uncookedWalnuts,1/4C.Chickenbroth,1-1/4C.

1. Gratethecarrot.2. Choporshredthespinach.3. Chopthegreenonion.4. Squeezethejuice,andchoptherind,fromthe1/2lemon.5. In a bowl,mix the salmon (undrained), carrot, spinach, green onion, lemon juice,

lemonzest,andcouscous.6. Bringthechickenbrothtoaboilinapanormicrowave.7. Pourtheboilingchickenbrothoverthesalmonmixture.8. Coverthebowlwithfoilandletsitfor5minutes.9. Stirinthewalnutsandfluffwithafork.

Soups:LightorHeartySimpleSalmonSoup

Thisrecipeissosimplebecauseitusescannedcondensedsoupasaquickbaseforaddedsalmonandgarlic.Serves4.

Garlic,2clovesButter,2T.Salmon,14-3/4-oz.canCondensedsoup(chowderorcream-style),211-ozcansMilkorcream,oramixture,1/2C.Pepper,1t.

1. Chopthegarlic.2. Meltthebutterinasaucepan.3. Sautéthegarlicafewminutes.4. Stirinthesalmon(undrained).5. Stirinthecondensedsoup.6. Stirinthemilkorcream.7. Stirinthepepper.8. Stirandcookuntilheatedthrough.

SimpleSalmonPotatoStewThisquickone-panstewusespotatoesinsteadofflourorgrainsforthickening.Serves4.

Potatoes,4mediumOnion,1Salmon,14-3/4-oz.canEvaporatedmilk,1C.Milk,1C.Butter,1T.Salt,1/4t.Pepper,1/8t.

1. Peelandchopthepotatoes.2. Choptheonion.3. Inasaucepan,mixtogetheralltheingredients.(Donotdrainthesalmon.)4. Coverandcookoverlowheatuntilthepotatoesaretender,about25minutes.

QuickSalmonCornChowderFastandhearty.Serves4.

Onion,1C.Celery,1C.Garlic,1cloveButter,1/4C.Flour,2T.Chickenbroth,3-1/2C.Milk,1C.Cream,1C.Creamcorn,17-oz.canPepper,1/4t.Salmon,14-3/4-oz.can

1. Choptheonion.2. Chopthecelery.3. Chopthegarlic.4. Meltthebutterinasaucepanoverlowheat.5. Addtheonion,celery,andgarlic.Cookabout5minutes.6. Stirintheflour.Cookacoupleofminutes.7. Graduallystirinthechickenbroth.Stirandletthicken.8. Graduallystirinthemilk,cream,corn,andpepper.9. Heatthroughwithoutboiling,about15minutes.10. Stirinthesalmon(undrained).

SalmoninSauces:OverPasta,Biscuits,Rice…CreamedSalmon

Super-simple,yetadelicious,satisfyingcomfortfood.Thisisjustacanofsalmonandacanofpeastossedintoawhitesauce,andpouredoversometoast,biscuits,rice,noodles,orpotatoes.Serves4.

Greenpeas,10-oz.canButter,3T.Flour,3T.Milk,1C.Salmon,14-3/4-oz.canSaltandpepperToast, biscuits, cornbread, cooked rice, cooked pasta, or mashed potatoes, for 4servings

1. Drainthepeas,savingtheliquidandsettingitaside.2. Meltthebutterinasaucepanoverlowheat.3. Stirtheflourintothebutteruntilwell-mixed.4. Cookgentlyacoupleofminutes,stirringoftentoavoidlumps.5. Graduallyaddthepealiquid,stirringasyougo.6. Oncethesauceisthickeningnicely,graduallystirinthecupofmilk.7. Cookgently,stirringoften,untilthesauceisofmediumconsistency.8. Gentlystirinthecanofsalmon(undrained).9. Gentlystirinthepeas.10. Cookuntilheatedthrough.11. Ladlethecreamedsalmonovertoast,biscuits,cornbread,cookedrice,cookedpasta,

mashedpotatoes,orwhateveryoulike.

SalmoninRicottaCheeseSauceLuscious,yettotallysimple.Serves4.

Salmon,14-3/4-oz.canSpaghettinoodles,8oz.uncookedGarlic,2clovesMozzarellacheese,1/4C.Oliveoil,1T.Ricottacheese,1C.Milk,1/2C.Salt,1/4t.Pepper,1/8t.

1. Drainthesalmon.2. Cookthespaghettiinsaltedboilingwateruntildone,8–10minutes.Drain.3. Chopthegarlic.4. Shredthemozzarella.5. Heattheoilinaskilletandsautéthegarlicforaminuteor2.6. Stirinthericotta.7. Stirinthemilk.8. Stirinthesalmon.9. Cookuntilheatedthrough,about5–6minutes.10. Pouroverpasta.11. Sprinklemozzarellaontop.

EasySalmonFettuccineThisissogood—zucchini,tomatoes,peas,andmushrooms.Serves4.

Salmon,3/4c.Fettuccine,8oz.uncookedZucchini,1smallMushrooms,1-1/2C.Onion,2T.Tomato,1/2C.Parsley,1T.freshButter,2T.Peas,1/2C.,freshorfrozenthawedFlour,1T.Milk,3/4C.Salt,1/4t.Pepper,1/8t.Basil,1/8t.Oregano,1/8t.

1. Drainthesalmon.2. Cookfettuccineinboilingsaltedwateruntildone,about10minutes.Drain.3. Slicethezucchini.4. Slicethemushrooms.5. Choptheonion.6. Chopthetomato.7. Choptheparsley.8. Meltthebutterinaskilletandsautéthezucchini,mushrooms,onion,andpeasuntil

crisp-tender,about10minutes.9. Sprinkleflourontop,andstirtomix.10. Cookforacoupleofminutes,stirring.11. Graduallystirinthemilk.12. Whenthesauceisthickened,mixinthesalmon,tomato,parsley,salt,pepper,basil,

andoregano.13. Heatthrough.14. Serveoverfettuccine.

SalmonwithPastaandGarlicThisisgreatwithlinguinebutdeliciouswithotherpastasaswell.

Salmon,14-3/4-oz.canLinguineorotherpasta,16oz.uncookedParsley,1/4C.freshGarlic,3clovesOliveoil,1/3C.Chickenbroth,3/4C.Salt,1/2t.Pepper,1/8t.

1. Drainthesalmon.Removebonesandskin.2. Cookthepastainsaltedboilingwateruntildone,about8–10minutes.Drain.3. Choptheparsley.4. Chopthegarlic.5. Heattheoilinaskillet,andsautéthegarlicacoupleofminutes.6. Stirinthesalmon,parsley,broth,salt,andpepper.7. Cookuntilheatedthrough.8. Addpastaandtosstocoat.

Casseroles:VariationsonaThemeSalmonMacaroniandCheeseCasserole

Thisissimpleanddeliciousasis,butfeelfreetoexperiment.Thisisbasicallysalmoninacheesywhite saucewith pasta. It’s goodwith added broccoli and/ormushrooms and/orcarrots and/or cauliflower and/or leafy greens, etc. (sauté or steam the veggies a fewminutes first). Instead of or together with the milk, the casserole will taste good withsalmonjuiceorvegetablebrothorchickenbrothorbeefbroth.Youcanaddadashor3ofhotsauceorsomechoppedjalapeños.Youcanusecookedriceorpotatoesinsteadofthemacaroni.Andsoon.Serves4.

Salmon,14-3/4-oz.canMacaroni(orotherpasta),2C.uncookedCheeseofyourchoice,2C.Onion,1/3C.Butter,3T.Flour,2T.Milk,1-1/2C.Lemonjuice,4t.Breadorcrackercrumbs,1/4C.(optional)

1. Drainthesalmon.2. Cookthemacaroniinsaltedboilingwateruntildone.Drain.3. Gratethecheese.4. Choptheonion.5. Greasean8-inchcasseroledish.6. Preheattheovento375degrees.7. Meltthebutterinasaucepanoverlowheat.8. Addtheonionsandsauté5minutesorso.9. Sprinkletheflouroverthetopandstir.10. Cookgentlyacoupleofminutes,stirringoftentoavoidlumps.11. Graduallyaddthemilk,stirringasyougo.12. Cookuntilthickenedtomediumsauceconsistency.13. Stirinthelemonjuice.14. Putthecookedmacaroniinthebottomofthecasseroledish.15. Arrangethesalmonontopinbite-sizechunks.16. Sprinkle3/4C.cheeseontop.17. Spreadthesauceoverthecheese.18. Sprinkletherestofthecheeseontop.

19. (Optional)Sprinklebreadcrumbsorcrackercrumbsontop.20. Bakeuntilheatedthroughandlightlybrowned,about30minutes.

SalmonGratinJuliaChildcookedasalmongratin(Frenchfor‘cheese’)thatisbasicallyanicecreamedsalmonwithcheeseandmushrooms,bakedabittofirmitup.Thisissimilartoherrecipe— small changes from a basic creamed salmon recipe make for subtle but deliciousdifferences. You can bake this filling in a pie crust instead of in a baking pan for adeliciousfishpie.Serves4.

Salmon,14-3/4-oz.canSautéedmushrooms,1C.(optional)Onion,1/4C.Swisscheese,1/4C.Butter,3T.Flour,3T.Milk,1C.Whitewine,1/4C.(optional)Oregano,1/4t.Salt,1/4t.Pepper,1/8t.

1. Greasean8-inchbakingdish(oryoucanusean8-inchpiecrust).2. Preheattheovento425degrees.3. Drainthesalmon;savetheliquidforstep13.4. Ifyou’reincludingmushrooms,slicethem.5. Choptheonion.6. Gratethecheese.7. Meltthebutterinasaucepanoverlowheat.8. Addthemushrooms,ifyou’reusingthem,andsautéfor5minutes.9. Addtheonionsandsauté5minutes.10. Sprinkletheflouroverthetopandstir.11. Cookgentlyacoupleofminutes,stirringoftentoavoidlumps.12. Graduallyaddthemilk,stirringasyougo.13. Graduallystirinthesalmonjuice.14. Graduallystirinthewhitewineifyou’reusingit.15. Cook,stirringfrequently,untilthickenedtomediumsauceconsistency.16. Addoregano,salt,andpepper.17. Gentlystirinthesalmon.18. Putthemixtureintothegreasedbakingdish(orpiecrust).19. Sprinklethecheeseoverthetop.20. Bakeuntilnicelybrowned,15–20minutes.

SalmonRiceCasseroleSimplebutflavorful,withasatisfyingtexture.Serves4.

Salmon,14.5-oz.canCookedrice,2C.,dividedEgg,1Milk,1/4C.Salt,1/4t.Pepper,1/8t.Butter,2T.

1. Greasean8-inchbakingdish.2. Preheattheovento375degrees.3. Drainthesalmon,savingthejuicetouseinstep7.4. Spread1C.ofthericeinthebakingdish.5. Spreadthesalmonovertherice,flakingitfinely.6. Pourthereservedsalmonjuiceoverthesalmon.7. Spreadtheremaining1C.ofriceoverthetop.8. Inabowl,mixtheegg,milk,salt,andpepper.9. Pourtheeggmixtureevenlyoverthecasserole.10. Dotwithbutter.11. Bakeuntilheatedthroughandgolden,about30minutes.

SalmonManicottiSogood.Serves4.

Salmon,14-3/4-oz.canManicottinoodles,10Onion,1/2C.Parsley,1/4C.MontereyJackcheese,2C.,dividedParmesancheese,1/4C.Eggs,2Cottagecheese,2C.Butter,3T.Flour,3T.Milk,about1cupDillweed,1/2t.driedSalt,1/4t.Pepper,1/8t.

1. Drainthesalmon,savingtheliquidforstep13.2. Cookthemanicottinoodlesinsaltedboilingwateruntildone,10–12minutes.Drain

andcool.3. Choptheonion.4. Choptheparsley.5. GratetheMontereyJackcheese.GratetheParmesanifit’snotalreadygrated.6. Greasea13x9-inchbakingdish.7. Preheattheovento375degrees.8. Inabowl,mixthesalmon,onion,parsley,eggs,andcottagecheese.9. Gentlystuffthismixtureintothemanicottinoodles.10. Meltthebutterinasaucepanoverlowheat.11. Stirintheflour.12. Cookgentlyacoupleofminutes,stirringoftentoavoidlumps.13. Addenoughmilktothereservedsalmonjuicetomake1-1/2C.14. Graduallyaddthesalmonjuice/milktothesaucepanmixture,stirringasyougo.15. Cook,stirringfrequently,untilthickenedtomediumsauceconsistency.16. Addthedillweed,salt,andpepper.17. Stirin1C.oftheMontereyJackcheese.18. Pourhalfthesauceintothebakingdish.19. Laythemanicottinoodlesintothepanatopthesauce.20. Pourtheremaininghalfofthesauceoverthetop.

21. SprinkletheremainingcupofMontereyJackcheeseontop.22. Sprinkletheparmesancheeseontop.23. Coverwithalidorfoilandbakefor15minutes.24. Uncoverandbakeuntilgolden,about10minutes.

Sandwiches:IncludingWrapsandTacosSalmonandCreamCheeseSandwiches

Ahealthyswitchfromtunasalad.Serves4.

Salmon,14-3/4-oz.canCreamcheese,6oz.Carrot,1C.Celery,1C.Mayonnaise,2T.Lemonjuice,2T.Dillweed,1/2t.driedSalt,1/2t.Pepper,1/4t.Sandwichbuns,4Lettuceforsandwiches

1. Drainthesalmonandremoveskinandbones.2. Softenthecreamcheese.3. Choporgratethecarrot.4. Chopthecelery.5. Inabowl,beattogetherthecreamcheese,mayonnaise,lemonjuice,dillweed,salt,

andpepper.6. Stirinthesalmon,carrot,andcelery.7. Serveonsandwichbunswithlettuce.

SalmonSaladDijonCroissantSandwichesVerysimple,yetelegant.Serves4.

Salmon,14-3/4-oz.canBellpepper(red,orange,orgreen),1/2C.Celery,1/2C.Mayonnaise,1/2C.Dijonmustard,3T.Croissants,8,splitLettuceforsandwiches

1. Drainthesalmon.2. Chopthebellpepper.3. Chopthecelery.4. Inabowl,mixthesalmon,bellpepper,celery,mayonnaise,andmustard.5. Serveoncroissantswithlettuce.

Salmon,SwissCheese,andAppleSandwichesThissandwichisgoodgrilled,ornot.Serves4to6.

Salmon,14-3/4-oz.canApple,1Swisscheese,1-1/2C.Mayonnaise,3/4C.Goodbread,8–12slicesButter,2T.(ifcooking)

1. Drainthesalmon.2. Choptheapple.3. Shredthecheese.4. Inabowl,mixthesalmon,apple,cheese,andmayonnaise.5. Spreadongoodbread.Youcaneatthissandwichasis,orcookitasinthenextstep.6. Heatthebutterinaskilletandcookthesandwichuntilheatedthroughandgolden,a

fewminutesoneachside.

HealthySalmonWalnutBurgersThis quick simple recipe combines salmonwithwalnuts— superfoods that are perfecttogether.Serves4.

Salmon,14-3/4-oz.canWalnuts,1/4C.Garlic,2mediumclovesBreadorcrackercrumbs,1/2C.Egg,1Oil,2T.Sandwichbuns,4

1. Drainthesalmon.2. Chopthewalnuts.3. Chopthegarlic.4. Inabowl,mixthesalmon,walnuts,garlic,breadorcrackercrumbs,andegg.5. Formintopattiestofitthesandwichbuns.6. Heattheoilinaskilletandsautéuntilheatedthroughandnicelybrowned,about5–8

minutespersidedependingonsizeandthickness.7. Serveburgersonsandwichbuns.Deliciouswithyogurtcitrus‘mayo’.

SalmonVeggieWrapsThere’snocookinginvolvedwiththeseflourtortillawraps.They’reespeciallygoodusingwholewheattortillas.Serves4.

Salmon,14-3/4-oz.canBlackbeans,15-oz.canTomatoes,1C.Avocados,2Cheeseofyourchoice,1C.Yogurt,regularorGreek,1/2C.Salsaverde,2/3C.Flourtortillas,8Lettuce,2C.

1. Drainthesalmon.2. Rinseanddraintheblackbeans.3. Chopthetomatoes.4. Peelandcubetheavocados.5. Dicethecheese.6. Inbowl,combinethesalmon,blackbeans,yogurt,andsalsaverde.7. Stirinthetomatoes,avocados,andcheese.8. For each wrap, lay lettuce in a tortilla, and add filling. Roll up. Slice in half

crosswise.9. Serveasis,orrefrigerateuntilcold.

SalmonTacosNocookingrequiredatall.Serves4.

Salmon,14-3/4-oz.canBlackbeans,15-oz.canSalsaverde(orothersalsa),1C.MontereyJackorothercheese,1-1/2C.Avocados,2Tacoshells,8Tacotoppings:lettuce,tomatoes,greenonion,cilantro,cheese,sourcream

1. Drainthesalmon.2. Rinseanddraintheblackbeans.3. Grateordicethe1-1/2cupsofcheese(andsomemorefortopping,whileyou’reat

it).4. Peelanddicetheavocados.5. Chopveggiesfortoppings:lettuce,tomatoes,greenonion,cilantro.6. Inabowl,combinesalmon,beans,salsa,cheese,andavocados.7. Ifyoulike,warmupthetacoshellsbrieflyinatoasterovenoroven.(Ifusingfresh

tortillas,heatthembrieflyinaskillet.)8. Filltacoshellswiththesalmonmixtureandtopwithlettuce,tomatoes,greenonion,

cilantro,cheese,and/orsourcream.

Patties:IncludingCroquettesSuper-SimpleSalmonPatties

This is my recipe; it could not be easier. See also the recipes for quick flavoredmayonnaisesandsaucestoaddazingtothesepatties.Serves4.

Salmon,14-3/4-oz.canEgg,1Saltinecrackercrumbs,1/2C.Oil,2T.

1. Inabowl,combinethesalmon(undrained),egg,andcrackercrumbs.2. Heattheoilinaskillet.3. Form the salmonmixture into patties of a size that appeals to you and cook until

heatedthroughandgolden,3-8minutespersidedependingonsizeandthickness.

SalmonPattieswithBellPepperandDillSolidcomfortfood,especiallywithmashedpotatoesandveggies.Serves4.

Salmon,14-3/4-oz.canBellpepper(red,orange,orgreen),1/4C.Onion,1/4C.Oliveoil,2T.,dividedSaltinecrackercrumbs,1/4C.Egg,1Lemonjuice,1T.Dillweed,dried,1/2t.Butter,1T.

1. Drainthesalmon.2. Chopthebellpepper.3. Choptheonion.4. Heat1T.ofoliveoilinaskillet.5. Sautéthebellpepperandonionuntiltender,5–10minutes.6. In a bowl, mix the salmon with the cracker crumbs, the sautéed onion and bell

pepper,theegg,lemonjuice,anddillweed.7. Heattheremaining1T.ofoliveoilandthe1T.ofbutterintheskillet.8. Form themixture into patties of a size that appeals to you and cook until heated

throughandgolden,3-8minutespersidedependingonsizeandthickness.

SalmonandSweetPotatoCakesTwo superfoods delicious together. Try these with flavored mayonnaises and sauces.Serves4.

Salmon,14-3/4-oz.canGreenonions,1/4C.Sweetpotatoes,2mediumBreadcrumbs,3/4C.Eggs,2Mayonnaise,2T.Lemonjuice,2T.Oil,2T.

1. Drainthesalmon.2. Choptheonions.3. Peelandcubethesweetpotatoes.4. In a saucepan, cover the sweet potatoeswithwater and boil until tender, about 20

minutes.Drain.5. Inabowl,mashthesweetpotatoes.6. Addthesalmontothesweetpotatoes.7. Mixintheonions,breadcrumbs,eggs,mayonnaise,andlemonjuice.8. Form into patties of a size that appeals to you and cook until heated through and

golden,3–8minutespersidedependingonsizeandthickness.

SalmonCroquettesThese croquettes are basically simple salmon patties that are coated in breading beforebeingfried.Serves4.

Salmon,14-3/4-oz.canGreenonions,2T.Egg,1Breadcrumbs,3/4C.,dividedOilforpanfrying

1. Drainthesalmon.2. Choptheonions.3. Inabowl,mixthesalmon,onions,egg,and1/4C.ofthebreadcrumbs.4. Formthemixtureintopattiesofasizethatappealstoyou.5. Coatthepattieswiththeremaining1/2C.ofbreadcrumbs.6. Heatenoughoilinaskilletsoitwillcomehalfwayupthesidesofthesalmonpatties.7. Pan-fry the patties until golden, 3-8 minutes per side depending on size and

thickness.

Southern-StyleSalmonCroquettesSaltinesanddillpicklerelish,plusabitofonionandlemonpepper,makethesecroquettesmemorable.Serves4.

Salmon,14-3/4-oz.canOnion,2T.Eggs,2Saltinecrackercrumbs,1/3C.Dillpicklerelish,1t.Lemonpepper,1t.Garlicsalt,1/8t.Flour,1/4C.Oilforpanfrying

1. Drainthesalmon.2. Choptheonion.3. Inabowl,mixthesalmon,onion,eggs,crackercrumbs,picklerelish,lemonpepper,

andgarlicsalt.4. Ifyouhavetime,letthemixturesolidifyabitintherefrigeratorforanhourorso.5. Formintopattiesofasizethatappealstoyou.6. Coatthepattieswiththeflour.7. Heatenoughoilinaskilletsoitwillcomehalfwayupthesidesofthepatties.8. Pan-frythepattiesuntilheatedthroughandgolden,3–8minutespersidedepending

onsizeandthickness.

Sauces:forSandwichesandPattiesGarlicChiliMayonnaise

Garlicclove,1Mayonnaise,1/2C.Chilipowder,1/4t.Cumin,1/4t.Salt,1/8t.Pepper,1/8t.

1. Mincethegarlic.2. Inabowl,combinealltheingredients.

GarlicLemonMayonnaise

Garliccloves,2Mayonnaise,4T.Lemonjuice,1T.

1. Mincethegarlic.2. Inabowl,combinealltheingredients.

YogurtCitrus‘Mayo’

Ginger,1t.Yogurt,1/2C.Lemonjuice,1T.Orangejuice,1T.Honey,1t.

1. Mincetheginger.2. Inabowl,combinealltheingredients.

MustardMayonnaise

Mayonnaise,6T.Dijonmustard,1T.

1. Inabowl,mixthemayonnaiseandmustard.

Lemon-HerbSourCreamSauce

Cilantro,dill,orparsley,2t.Mayonnaise,1/4C.Sourcream,1/4C.Lemonjuice,2T.Hotsauce,1t.Salt,1/4t.Pepper,1/8t.

1. Choptheherb.2. Inabowl,combinealltheingredients.

TartarSauce

Dillpickles,2T.Sweetpicklerelish,1/4C.Onion,1T.Mayonnaise,1/4C.Sourcream,1/4C.Lemonjuice,1t.Hotsauce,1/4t.Worcestershiresauce,1/4t.Salt,1/4t.Pepper,1/8t.

1. Chopthedillpickles.2. Drainthesweetpicklerelish.3. Inabowl,combinealltheingredients.

AvocadoMayonnaise

Avocado,1Mayonnaise,1/3C.Limejuice,1T.Hotsauce,1/4t.

1. Peeltheavocado,andmashinabowl.2. Stirinthemayonnaise,limejuice,andhotsauce.