Cook Smart for a Healthy Heart, Reader's Digest Canada
Give those fatty beef burgers a miss and try these heart-healthy, thick, juicy salmon 'burgers' instead. And while you're at it, leave the ketchup in the fridge and slather the salmon cakes with a homemade creamy tomato-garlic sauce.
To make the creamy tomato-garlic sauce, cook the sundried tomatoes and garlic in a small saucepan of boiling water for 3 minutes. Drain, reserving 1⁄3 cup of the cooking liquid. Transfer the tomatoes and garlic to a food processor. Add the reserved cooking liquid, yogurt and hot chili sauce and purée until smooth.
Meanwhile, cook the potato and garlic in a medium saucepan of boiling water until tender, about 7 minutes. Drain and transfer to a large bowl. With a potato masher, mash the potato and garlic.
Stir in the salmon, 2 tablespoons breadcrumbs, the dill and the capers. Shape the salmon mixture into 8 cakes.
Heat the oil in a large nonstick frying pan over medium heat. Coat the salmon cakes in the remaining breadcrumbs. Add to the frying pan and sauté until golden-brown, about 3 minutes per side. Serve with the tomato-garlic sauce.
Per serving: 320 calories, 27 g protein, 12 g total fat, 3 g saturated fat, 74 mg cholesterol, 25 g total carbohydrate, 6 g sugars, 4 g fibre, 751 mg sodium
Why is canned salmon so healthy? First, salmon is rich with omega-3 fatty acids—highly nutritious oils that keep the blood “flowing freely.” In addition, canned salmon contains a useful amount of calcium, which helps lower blood pressure. The calcium comes from the salmon bones, which are softened and made edible in the canning process.