Making The Complicated Simple

Last week I experimented with Swai and absolutely loved it. It’s cheap and because fish fillet is very low in calories and fat, I get to eat more per serving.

I usually buy fresh salmon but today I bring you a recession  salmon recipe. I am using boneless no salt added salmon that I bought from Trader Joe’s. So here is what you will need:

  1. 1 small sweet potato diced and a small shallot chopped mixed together in a small sauce pan with 1/4 cup of water
  2. 2 (6 oz) cans of boneless, no salt added salmon
  3. 1 whole egg
  4. 1 tbsp jalapeno chopped (optional )
  5. 1 tbsp dijon mustard
  6. 1/2 cup organic medium grind Bob’s Red Mill yellow cornmeal
  7. 1/8 tsp sea salt
  8. A dash of Mrs. dash
  9. 1/4 tsp black pepper
  10. oxo good grip dough blender . If you don’t have one, you can use a fork and your hands to mix the salmon with everything.

For the Broccoli Raisin Quinoa you will need

  1. 1/2 tsp dried dill
  2. 1 tsp extra virgin olive oil
  3. 1/2 small onion chopped
  4. 1/4 cup organic raisins
  5. 2 scallions sliced
  6. 2 cups of broccoli finely chopped
  7. 1 cup quinoa well rinsed
  8. salt and pepper to taste

Step 1: Preheat Oven at 400 degrees and steam the sweet potato and the shallot until the potato is very soft and the liquid completely absorbed.

Step2: Add the salmon drained, egg, dill, dijon mustard, jalapeno (this is optional if you don’t want anything too hot) and the potato mixture in a bowl and use the dough blender to mix everything together.

Step 3: In a separate bowl, combine cornmeal, salt and pepper together. Use a 1/4 cup to take the salmon mixture or an ice scream scoop.  The mixture should yield 12 salmon croquettes.   Roll the salmon balls in the cornmeal mixture to coat it.  Take a nice piece of aluminum foil, spray some cooking spray over it and place the croquettes to bake for 20 minutes.

Step 4: Heat the 1 tsp of oil and add the chopped onion with some salt and pepper.  Cook while stirring occasionally for 3 minutes. Add the quinoa with 1 and 1/2 cup of water and bring to a boil, then simmer for 10 minutes.  Add the broccoli and raisins and continue to cook for another 10 minutes. Remove from heat and fold in the scallions.

3 Croquettes is 1 serving of about 250 calories.  Arrange everything in a plate and voila!

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