What Else Can You Do? continued…
WebMD Weight Loss Clinic members: Journal as 1 serving “fatty fish with 1 tsp oil” + 1 serving “low-fat crackers” or 1 slice of “bread.”
14.75-ounce can salmon (or 1 1/2 cups cooked salmon pieces, firmly packed)
1 teaspoon olive or canola oil
1 medium onion, chopped
2/3 cup cracker crumbs (to make these, add whatever crackers you like — maybe wheat crackers, or even rosemary garlic crackers — to a small food processor and pulse until fine crumbs form)
1 large egg (higher omega-3 variety if available), beaten
2 tablespoons egg substitute
3 tablespoons chopped fresh parsley (or 1 1/2 tablespoon parsley flakes)
1 teaspoon ground mustard
1/4 cup toasted pecan pieces (toast by heating in nonstick frying pan over medium heat until lightly brown — about 2 minutes)
2 teaspoons olive or canola oil
- Drain salmon, picking out any pieces of bones or skin, and flake what is left. Add the salmon flakes to a large mixing bowl.
- Add 1 teaspoon oil to a small nonstick frying pan and heat over medium-high heat. Add onion and cook, turning often, until golden and tender.
- Add onions to the salmon in mixing bowl, along with half of the cracker crumbs (1/3 cup), beaten egg, egg substitute, parsley, and mustard and beat on low speed to blend. Add pecan pieces and briefly beat on low speed until mixed in.
- Shape the mixture into 6 patties (about 1/2-inch thick). Press both sides of each patty into the remaining cracker crumbs to lightly coat.
- Begin to heat a large, nonstick skillet over medium heat. Add 2 teaspoons of oil and spread evenly in the pan. Cook the patties until nicely browned on both sides.