Healthy Salmon Loaf Recipe
Whether you are in a diet or just wanted to maintain a healthy lifestyle, this easy-to-do salmon loaf recipe can be a great complement to your healthy meal. So without further introduction, here are the ingredients that you will need along with the instructions on how to make a delectable salmon loaf recipe. Here they are:
1 can or 14.75 ounces of salmon; preferably drained and boneless with skin removed
1 small-sized onion, finely chopped
1/2 cup of soft bread crumbs or saltine crackers
1/4 cup of melted butter
3 medium-sized eggs; egg yolks and egg whites in separated containers
2 teaspoons of lemon juice
1/8 teaspoon of ground pepper
1/2 teaspoon of salt
1 teaspoon on minced fresh parsley
Firstly, prepare all the ingredients and materials needed for this recipe. In a large bowl, mix the salmon chunks together with finely sliced onions, bread crumbs (saltine crackers can be an alternative to bread crumbs) and melted butter. After mixing them well, add and stir the egg yolks, minced fresh parsley, lemon, salt and pepper. Using a separate bowl, beat the egg whites on a high speed until it becomes fluffy in consistency. Fold it into the salmon mixture. The salmon mixture is now ready for baking.
When baking, you will need to grease the loaf pan with oil before transferring the salmon mixture to it. Then, place it in a baking pan larger than the loaf pan. Add some hot water to the baking pan; 1inch depth of hot water is desirable. Bake the salmon mixture in a preheated oven at 350 degrees F (175 degrees C). Typically, the baking time will only take 40-45 minute. However, you can use the method of inserting a knife near the center of the loaf. If it comes out clean, then it’s an indication that the salmon loaf is already cooked. If it’s not cooked yet, return it to the oven and wait for several minutes. Once the salmon loaf is completely cooked, let it rest and cool for ten minutes before slicing it.
Meanwhile, decide for the sauce for your healthy salmon loaf recipe. You can drizzle tartar sauce and white sauce or mushroom sauce to make your salmon loaf extra special. But to make it even healthier, olive cream sauce can be a great option. There are just a few ingredients that you will need to make this special sauce.
Olive Cream Sauce Ingredients:
2 tablespoons of melted butter
2 tablespoons of all-purpose flour
1 1/2 cups of low-fat milk
1/4 cup of chopped pimiento-stuffed olives
Melt the butter first in a saucepan. Stir in with the all-purpose flour until it appears smooth. Add milk gradually and bring to a boil. Stir it for one or two minutes until it thickens. Add the chopped pimiento-stuffed olives.
Add necessary garnishing to make your healthy salmon loaf very appetizing to the eyes. Slice it and serve with the olive cream sauce. Finally, you just made your own salmon loaf that is not only healthy, but very affordable and very easy-to-do as well.
Read this if you are a health conscious person: two slices of this salmon loaf recipe with 1/3 cup of sauce is 33g fat (15g saturated fat), 476 calories, 13g carbohydrates, 264 mg cholesterol, 1,334mg of sodium, 1g protein and 1 g fiber.
Salmon is a rich source of omega-3 fatty acids. Four ounces of salmon contain 2 grams of omega-3 fatty acids and they come into two forms: DHA or docosahexaenoic acids and EPA or eicosapentaenoic acids. Your salmon loaf can also be a good source of vitamin D and selenium. Salmon meat is better substitute to pork meat when making a loaf since salmon meat contains significant amount of bioactive peptides or bioactive protein molecules which are very essential for the protection of the joint cartilage, induce insulin production and control inflammation in the digestive tract.
The DHA content of salmon also contributes to the proper cognitive function. Studies have shown that DHA is one of the most important fats that can be found in the brain. Therefore, salmon intake can improve thinking and decrease the risks of brain-related problems. It was also said that salmon is considered as comfort food for depressed people.
The vitamin D content in salmon is very essential for decreasing the risks of having cancer such as breast cancer, prostate cancer and colorectal cancer. Selenium is also known to prevent cancer. Omega-3 fatty acids are also known to maintain good eye-sight, improve cardiovascular health and improve skin and hair conditions.
This healthy salmon loaf recipe is indeed very good for the health. So what are you waiting for? Make one now and share this recipe to your family and friends.
Read more about Salmon as food at Wikipedia.