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.

Printable Recipe