For years fish has been labeled “brain food” and more recently nutritionists have added “rich in Omega3″ and “heart healthy” to the labels. It’s all true! Fish is a good source of protein, selenium, phosphorus, magnesium, vitamin B6, and Omega3 oils. The benefits of eating fish, in particular baked or broiled salmon, three times per week include lowering: the risk of heart disease, blood pressure, macular degeneration, ADHD in children, grumpy teenage syndrome, dementia in seniors, and a whole host of other ailments and diseases. A recent Purdue University study found that nearly 30% of the Americans studied have un-measureable levels of omega3 fatty acids in their systems, placing them at greater risk for heart disease, stroke, diabetes, dementia, behavioral and learning problems.
So listen up folks! Adults and children need to eat fish every week. If you think you don’t like fish, start off with fish sticks or fish burgers until you develop a taste for it, then move on to tuna sandwiches, baked and broiled salmon, halibut, and next thing you know the world will be your oyster.
This recipe is for canned salmon which is easy on the pocket book as well as tasty. Baking rather than frying further reduces the fat content and ensures even doneness. If you must have a sauce, try non-fat Greek yogurt with tarragon, a dash of Worcestershire sauce and salt.
Ingredients: – makes 4 servings
- 1 can (14.75 oz) salmon and its juice
- ½ cup Italian bread crumbs
- ½ cup milk
- 2 Tbsp. minced onion
- 2 Tbsp. minced green bell pepper
- 1 lemon, juice ½ and cut the other half into wedges for garnish
- 2 to 3 dashes of Tabasco sauce or chili sauce of choice
- Fresh ground black pepper, about ¼ tsp. or 6 to 8 grinds
- 1 egg, beaten
- Preheat oven to 350° F. Lightly butter 4 mini-tart tins or muffin tins or use the cooking spray of your choice.
- Combine all ingredients in a bowl. Use your hands and mix just until everything is well combined.
- Press into prepared tins.
- Bake for 20-25 minutes.
- Remove cakes from tins, serve with sauce if desired.
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