Tuesday, April 12, 2011

Salmon Loaf with Lemon-Yogurt Sauce

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.

Salmon Loaf
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

  1. Preheat oven to 350°F.
  2. Open the can of salmon and pour contents into a bowl. Remove skin but mash the bones into the meat.
  3. Add other ingredients and mix until blended.
  4. Pour mixture into well-greased loaf pan. 
  5. Bake for 40-45 minutes till knife inserted comes out clean.
  6. 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

Lemon-Yogurt Sauce
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
  1. Mix and keep at room temperature till ready to use.
Per 2 Tbs serving.
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.

This all came together very quickly and easily for a busy day dinner.


  1. this recipe looks delicious! again something I have never tried...salmon. But you always make we want to be brave, branch out and try something new! Love the yogurt topping!!
    have a good day!

  2. Thank You. I had a serving of the leftovers, cold on top of a pile of fresh spinach leaves at lunch today - with the yogurt sauce as a dressing. Very good!

  3. Love salmon cakes and I bet this would be similar! I love that you post pictures and the weight watchers points! Great blog!


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