Salmon Croquettes

The recipe calls for canned salmon. I prefer to use fresh salmon. To poach it, put a cup of water in a pan with chicken base and bring to a boil. Season the salmon with a bit of lemon pepper and salt.


Ingredients:
1/3 cup plain fat-free yogurt
1 tablespoon whole-grain Dijon mustard
3 large egg whites
1/2 cup chopped onion
1 cup crushed saltine crackers, divided
1/8 teaspoon freshly ground black pepper
2 (6-ounce) cans pink salmon, skinless, boneless, and drained (or rough equivalent
4 teaspoons butter

Combine 1/3 cup yogurt, 1 tablespoon mustard, and egg whites in a bowl. Set aside.

Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1/2 cup onion; cook until tender. Cool slightly. Combine onion mixture, yogurt mixture, 1/2 cup crackers, pepper, and salmon in a bowl; toss gently. Cover and chill 10 minutes. Divide salmon mixture into equal portions, shaping each into a 1/2-inch-thick patty. Coat patties evenly with remaining 1/2 cup crackers. Cover and chill 20 minutes.

Melt butter in a large nonstick skillet over medium-high heat. Add patties; reduce heat to medium. Cook 6 minutes on each side or until browned. Serve croquettes with remoulade sauce and mashed potatoes.

Salmon with Sweet-and-Sour Pan Sauce

This is an old standby that I love. I think serving it with mashed potatoes is better than rice because the pan sauce is thin (but so good!). If you serve it with mashed potatoes, it tends to blend better with the sauce. The recipe calls for a specific size of fillets but I usually make this with the giant Costco salmon fillet cut up into smaller pieces.

Ingredients:

1 tablespoon olive oil

1/2 cup chicken broth

1/4 cup brown sugar

1/4 cup lime juice

2 tablespoons low-sodium soy sauce

4 garlic cloves, minced

4 (6-ounce) salmon fillets

Directions:

Heat oil in a large nonstick skillet over low heat. Combine broth and next 4 ingredients (through garlic) in a small bowl. Increase heat to medium-high and heat for 3 minutes.

While pan heats, sprinkle fillets with salt and pepper. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Drain fat from pan and discard. Add broth mixture to pan. Bring to a boil, cook 30 seconds. Remove from heat. Serve sauce over fish.

WW: I generally count just the point value for the fish since the sauce is so light and I don't use very much.