I have had a large can of Pacific Red Sockeye Salmon sitting in my cupboard for a few weeks, just gathering dust. I wanted to use it today so I went looking for a salmon loaf recipe that uses oats instead of bread crumbs, and also a yogurt based sauce to serve with it.
I found the loaf recipe on a web site called caloriecount.about.com, and I found the sauce recipe at the Jewish in St. Louis web site. I thought they looked like they would go well together.
And I was right. I made only one change to the Salmon Loaf recipe. The original had parsley in it, but I subbed cilantro so it would compliment the cilantro in the sauce. And then I added details to the instructions, to relate how I made it. I didn't change the Lemon-Yogurt Sauce at all.
I also have calculated Weight Watchers Points Plus values for the loaf and the sauce separately, and then combined.
Makes 8 servings
- 1 large can salmon (418g/14.5 ounces)
- 1 cup raw oats
- 1/4 cup fat free milk
- 2 fresh eggs
- 2 Tbs lemon juice
- 2 Tbs cilantro
- 2 Tbs chopped onion
- 1/2 tsp salt
- 1/4 tsp pepper
- Preheat oven to 350°F.
- Open the can of salmon and pour contents into a bowl. Remove skin but mash the bones into the meat.
- Add other ingredients and mix until blended.
- Pour mixture into well-greased loaf pan.
- Bake for 40-45 minutes till knife inserted comes out clean.
- Allow to cool for about 10 minutes, then slice into 8 pieces and serve.
Per serving without sauce.
Weight Watchers P+ = 4.
Calories 174; Protein 15.4g; Carbohydrate 7.9g; Fat 8.5g; Fibre 1.0g
Makes 8 servings
- 1 cup low-fat yogurt
- 1/4 cup finely chopped cilantro
- 3 Tbsp finely chopped onion
- 2 Tbsp Dijon mustard
- 1 tsp finely grated lemon zest
- Mix and keep at room temperature till ready to use.
Weight Watchers P+ = 0.
Calories 11; Protein 1g; Carbohydrate 1g; Fat 0g; Fibre 0g.
Per serving of Salmon Loaf, topped with 2 Tbs Lemon-Yogurt Sauce.
Weight Watchers P+ = 5.
Calories 185; Protein 16.4g; Carbohydrate 8.9g; Fat 8.5g; Fibre 1g.