Simple Superfood Recipes: Canned Salmon. Using Healthy Everyday Ingredients

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2 Simple Superfood Recipes: Canned Salmon Using Healthy Everyday Ingredients

3 Gayla Groom

4 2015 Gayla Groom Cover photo shows Salmon Potato Salad.

5 Why Canned Salmon Is a Superfood Tips for Using Canned Salmon Appetizers: Simple and Satisfying Table of Contents Cajun Salmon Cream Cheese Spread Salmon Quesadillas Salmon Log Salads: Warm or Cold Salmon, Lettuce, Tomato, and Egg Salad Salmon Broccoli Pasta Salad Salmon Potato Salad Salmon Couscous Salad Soups: Light or Hearty Simple Salmon Soup Simple Salmon Potato Stew Salmon Corn Chowder Salmon in Sauces: Over Pasta, Biscuits, Rice Creamed Salmon Salmon in Ricotta Cheese Sauce Easy Salmon Fettuccine Salmon with Pasta and Garlic Casseroles: Variations on a Theme Salmon Macaroni and Cheese Casserole Salmon Gratin Salmon Rice Casserole Salmon Manicotti Sandwiches: Including Wraps and Tacos Salmon and Cream Cheese Sandwiches Salmon Salad Dijon Croissant Sandwiches Salmon, Swiss Cheese, and Apple Sandwiches Healthy Salmon Walnut Burgers Salmon Veggie Wraps Salmon Tacos Patties: Including Croquettes Super-Simple Salmon Patties Salmon Patties with Bell Pepper and Dill Salmon and Sweet Potato Cakes Salmon Croquettes

6 Southern-Style Salmon Croquettes Sauces: for Sandwiches and Patties Garlic Chili Mayonnaise Garlic Lemon Mayonnaise Yogurt Citrus Mayo Mustard Mayonnaise Lemon-Herb Sour Cream Sauce Tartar Sauce Avocado Mayonnaise

7 Why Canned Salmon Is a Superfood Canned salmon has all the health benefits of fresh salmon, but is a lot cheaper and easier to keep on hand. Almost all canned salmon is wild-caught, and this is the kind you want. Farm-raised salmon is not a superfood. Superfoods have numerous benefits besides their nutritional value. Wild salmon has the long-chain Omega-3 fatty acids EPA and DHA, which are critically important for health of the cardiovascular and nervous systems. High levels of omega-3 fatty acids are associated with lower inflammation and better learning, memory, and neurological function. Studies have shown omega-3s are useful against high blood pressure and LDL (bad) cholesterol, and that they help stabilize blood sugar levels, lessen depression, and protect against Alzheimer s. Salmon also contains the phytonutrient astaxanthin, which comes from the algae the fish eat, and which gives salmon its pink color. Astaxanthin is a strong antioxidant, helping protect against free-radical damage. Salmon contains all the essential amino acids necessary for healthy functioning of the immune system and for cellular repair. It is an excellent source of protein, Vitamin D, Vitamin A, plus the B vitamins, and minerals such as iodine, potassium, zinc, and selenium.

8 Tips for Using Canned Salmon Always use wild-caught salmon. Farm-raised salmon is not a healthy food. Fortunately, most canned salmon is wild-caught; it will say on the can. Red salmon is usually finer quality than pink and thus better for salads or other dishes where it doesn t get cooked in with other ingredients, but pink usually works well, too. Canned salmon is fully cooked; you can eat it right out of the can. And it s delicious that way, maybe with some blueberries and dark leafy greens on the side. Most canned salmon recipes require you to drain the salmon liquid if you like, you can save the liquid in the fridge for a day or 2 and use it to make creamed salmon, casseroles, or soups. You can ignore the skin and bones, remove them, or mix them into the salmon more thoroughly. You ll want to break the salmon up, into chunks or flakes. In this book, if the recipe calls for milk, you can substitute vegetable broth, or chicken or seafood or beef broth, or salmon liquid. You may end up with something a little different, and you may want to adjust the seasonings, but whatever you end up with should still be good. Flour, bread crumbs, and cracker crumbs are also pretty much interchangeable in these recipes. You can always add veggies to these recipes with good results; generally cook or partially cook them first. Be sure to taste your recipe results before serving so you can adjust seasonings to your liking.

9 Appetizers: Simple and Satisfying Cajun Salmon Cream Cheese Spread Delicious on bagels, toast, crackers, French bread, and hearty breads. Cream cheese, 2 8-oz. packages Green onions, 1/4 C. Lemon juice, 2 T. Milk, 2 t. Cajun spice, 1 t. Dash of liquid smoke (optional) 1. Drain the salmon. 2. Soften the cream cheese. 3. Chop the onions. 4. In a bowl, beat together the cream cheese, onions, lemon juice, milk, Cajun spice, and optional liquid smoke. 5. Beat in the salmon. 6. Chill if desired. 7. Spread on bagels, toast, bread or crackers.

10 Fast, easy, flavorful. Serves 4. Salmon Quesadillas Garlic cloves, 2 Oil, 2 T., divided Basil, 1 t. dried Pepper, 1/2 t. Flour tortillas, 4 8-inch Cheese of your choice, 2 C. 1. Drain the salmon. 2. Chop the garlic. 3. Heat 1 T. of the oil in a skillet. 4. Sauté the garlic for a couple of minutes. 5. Stir in the basil and pepper. 6. Stir in the salmon. 7. Heat a skillet or griddle. 8. For each quesadilla: Lightly oil the skillet. Place a tortilla in the skillet, sprinkle with 1/2 C. cheese. 9. Spread 1/2 C. of the salmon mixture atop the cheese on half of the tortilla. 10. Fold over and cook until heated through and golden, a couple of minutes on each side. 11. Cut into wedges.

11 Salmon Log Great with crackers. Requires about 3 hours of chilling. Cream cheese, 8 oz. Onion, 1 T. Pecans, 1/2 C. Dill, 3 T. fresh Horseradish, 1 t. Lemon juice, 1 T. Salt, 1/4 t. Liquid smoke, 1/2 t. (optional) 1. Drain the salmon and remove bones and skin. 2. Soften the cream cheese. 3. Chop the onion. 4. Crush the pecans. 5. Chop the dill. 6. In a bowl, mix the salmon, cream cheese, onion, horseradish, lemon juice, salt, and optional liquid smoke. 7. Chill the mixture for an hour or more. 8. Form into a log shape about 2 inches across. 9. Mix the crushed pecans and dill together. 10. Roll the log in the pecan/dill mixture. 11. Refrigerate for 2 hours or more. 12. Serve with crackers.

12 Fresh and refreshing. Serves 4. Salads: Warm or Cold Salmon, Lettuce, Tomato, and Egg Salad Salad greens, 6 C. Celery, 1 C. Mushrooms, 1 C. Tomatoes, 2 Hard-boiled eggs, 3 Sweet pickles, 3 T. Onion, 1 T. Yogurt, 1/2 C. Mayonnaise, 1/2 C. Catsup, 3 T. Milk, 2 T. 1. Drain the salmon. 2. Prepare the salad greens, as needed. 3. Chop the celery. 4. Chop the mushrooms. 5. Slice or chop the tomatoes. 6. Slice or chop the hard-boiled eggs. 7. Chop the sweet pickles. 8. Chop the onion. 9. In a bowl, mix the onion, yogurt, mayonnaise, catsup, milk, and sweet pickles. 10. Stir in the salmon, celery, and mushrooms. 11. Arrange the salad greens in a plate or bowl and put the salmon mixture on top. 12. Garnish with the tomatoes and hard-boiled eggs.

13 Delicious chilled or freshly made. Salmon Broccoli Pasta Salad Bow-tie or other pasta, 8 oz. uncooked Broccoli, 2 heads Carrots, 2 Garlic, 2 cloves Olive oil, 3/4 C. Red wine vinegar, 3 T. Lemon juice, 3 T. Soy sauce, 2 t. Salt, 1/4 t. Pepper, 1/8 t. 1. Drain the salmon. 2. Cook the pasta in salted boiling water until done, about 8 10 minutes. Drain. 3. Cut the broccoli into florets. 4. Chop the carrots. 5. Cook the broccoli and carrots together in boiling water until crisp-tender, about 5 minutes. Drain. 6. Chop the garlic. 7. In a jar or bowl with a tight-fitting lid, combine the garlic, olive oil, red wine vinegar, lemon juice, soy sauce, salt, and pepper. Shake to mix. 8. In a large bowl, combine the pasta, vegetables, salmon, and dressing.

14 Salmon Potato Salad Good to eat freshly made, or chilled. Best made with red salmon. Serves 4. Potatoes, 2 lbs. (6 medium) Onion, 1/2 C. Bell pepper (red, orange, or green), 3/4 C. Sweet pickles or pickle relish, 1/2 c. Olive oil, 1/3 C. Apple cider vinegar, 1/4 C. Parsley, 3 T. fresh Hot pepper sauce, 1/2 t. Salt, 1 t. Pepper, 1/2 t. 1. Peel and cube the potatoes. 2. Cover potatoes with water in a saucepan and boil until tender, about 20 minutes. Drain. 3. Drain the salmon. 4. Chop the onion. 5. Chop the bell pepper. 6. Chop the sweet pickles. 7. In a large bowl, mix the salmon, potatoes, onion, and bell pepper. 8. In another bowl, mix the olive oil, apple cider vinegar, sweet pickles, parsley, hot pepper sauce, salt, and pepper. 9. Pour the dressing over the salmon-potato mixture and toss to coat.

15 Salmon Couscous Easy, delicious, colorful, and healthy. Serves 2. Salmon, 5-oz. can Carrot, 1 Spinach, 1 C. fresh Green onion, 1/4 C. Lemon, 1/2, juice and zest Couscous, 1 C. uncooked Walnuts, 1/4 C. Chicken broth, 1-1/4 C. 1. Grate the carrot. 2. Chop or shred the spinach. 3. Chop the green onion. 4. Squeeze the juice, and chop the rind, from the 1/2 lemon. 5. In a bowl, mix the salmon (undrained), carrot, spinach, green onion, lemon juice, lemon zest, and couscous. 6. Bring the chicken broth to a boil in a pan or microwave. 7. Pour the boiling chicken broth over the salmon mixture. 8. Cover the bowl with foil and let sit for 5 minutes. 9. Stir in the walnuts and fluff with a fork.

16 Soups: Light or Hearty Simple Salmon Soup This recipe is so simple because it uses canned condensed soup as a quick base for added salmon and garlic. Serves 4. Garlic, 2 cloves Butter, 2 T. Condensed soup (chowder or cream-style), 2 11-oz cans Milk or cream, or a mixture, 1/2 C. Pepper, 1 t. 1. Chop the garlic. 2. Melt the butter in a saucepan. 3. Sauté the garlic a few minutes. 4. Stir in the salmon (undrained). 5. Stir in the condensed soup. 6. Stir in the milk or cream. 7. Stir in the pepper. 8. Stir and cook until heated through.

17 Simple Salmon Potato Stew This quick one-pan stew uses potatoes instead of flour or grains for thickening. Serves 4. Potatoes, 4 medium Onion, 1 Evaporated milk, 1 C. Milk, 1 C. Butter, 1 T. Salt, 1/4 t. Pepper, 1/8 t. 1. Peel and chop the potatoes. 2. Chop the onion. 3. In a saucepan, mix together all the ingredients. (Do not drain the salmon.) 4. Cover and cook over low heat until the potatoes are tender, about 25 minutes.

18 Fast and hearty. Serves 4. Quick Salmon Corn Chowder Onion, 1 C. Celery, 1 C. Garlic, 1 clove Butter, 1/4 C. Flour, 2 T. Chicken broth, 3-1/2 C. Milk, 1 C. Cream, 1 C. Cream corn, 17-oz. can Pepper, 1/4 t. 1. Chop the onion. 2. Chop the celery. 3. Chop the garlic. 4. Melt the butter in a saucepan over low heat. 5. Add the onion, celery, and garlic. Cook about 5 minutes. 6. Stir in the flour. Cook a couple of minutes. 7. Gradually stir in the chicken broth. Stir and let thicken. 8. Gradually stir in the milk, cream, corn, and pepper. 9. Heat through without boiling, about 15 minutes. 10. Stir in the salmon (undrained).

19 Salmon in Sauces: Over Pasta, Biscuits, Rice Creamed Salmon Super-simple, yet a delicious, satisfying comfort food. This is just a can of salmon and a can of peas tossed into a white sauce, and poured over some toast, biscuits, rice, noodles, or potatoes. Serves 4. Green peas, 10-oz. can Butter, 3 T. Flour, 3 T. Milk, 1 C. Salt and pepper Toast, biscuits, cornbread, cooked rice, cooked pasta, or mashed potatoes, for 4 servings 1. Drain the peas, saving the liquid and setting it aside. 2. Melt the butter in a saucepan over low heat. 3. Stir the flour into the butter until well-mixed. 4. Cook gently a couple of minutes, stirring often to avoid lumps. 5. Gradually add the pea liquid, stirring as you go. 6. Once the sauce is thickening nicely, gradually stir in the cup of milk. 7. Cook gently, stirring often, until the sauce is of medium consistency. 8. Gently stir in the can of salmon (undrained). 9. Gently stir in the peas. 10. Cook until heated through. 11. Ladle the creamed salmon over toast, biscuits, cornbread, cooked rice, cooked pasta, mashed potatoes, or whatever you like.

20 Luscious, yet totally simple. Serves 4. Salmon in Ricotta Cheese Sauce Spaghetti noodles, 8 oz. uncooked Garlic, 2 cloves Mozzarella cheese, 1/4 C. Olive oil, 1 T. Ricotta cheese, 1 C. Milk, 1/2 C. Salt, 1/4 t. Pepper, 1/8 t. 1. Drain the salmon. 2. Cook the spaghetti in salted boiling water until done, 8 10 minutes. Drain. 3. Chop the garlic. 4. Shred the mozzarella. 5. Heat the oil in a skillet and sauté the garlic for a minute or Stir in the ricotta. 7. Stir in the milk. 8. Stir in the salmon. 9. Cook until heated through, about 5 6 minutes. 10. Pour over pasta. 11. Sprinkle mozzarella on top.

21 Easy Salmon Fettuccine This is so good zucchini, tomatoes, peas, and mushrooms. Serves 4. Salmon, 3/4 c. Fettuccine, 8 oz. uncooked Zucchini, 1 small Mushrooms, 1-1/2 C. Onion, 2 T. Tomato, 1/2 C. Parsley, 1 T. fresh Butter, 2 T. Peas, 1/2 C., fresh or frozen thawed Flour, 1 T. Milk, 3/4 C. Salt, 1/4 t. Pepper, 1/8 t. Basil, 1/8 t. Oregano, 1/8 t. 1. Drain the salmon. 2. Cook fettuccine in boiling salted water until done, about 10 minutes. Drain. 3. Slice the zucchini. 4. Slice the mushrooms. 5. Chop the onion. 6. Chop the tomato. 7. Chop the parsley. 8. Melt the butter in a skillet and sauté the zucchini, mushrooms, onion, and peas until crisp-tender, about 10 minutes. 9. Sprinkle flour on top, and stir to mix. 10. Cook for a couple of minutes, stirring. 11. Gradually stir in the milk. 12. When the sauce is thickened, mix in the salmon, tomato, parsley, salt, pepper, basil, and oregano. 13. Heat through. 14. Serve over fettuccine.

22 Salmon with Pasta and Garlic This is great with linguine but delicious with other pastas as well. Linguine or other pasta, 16 oz. uncooked Parsley, 1/4 C. fresh Garlic, 3 cloves Olive oil, 1/3 C. Chicken broth, 3/4 C. Salt, 1/2 t. Pepper, 1/8 t. 1. Drain the salmon. Remove bones and skin. 2. Cook the pasta in salted boiling water until done, about 8 10 minutes. Drain. 3. Chop the parsley. 4. Chop the garlic. 5. Heat the oil in a skillet, and sauté the garlic a couple of minutes. 6. Stir in the salmon, parsley, broth, salt, and pepper. 7. Cook until heated through. 8. Add pasta and toss to coat.

23 Casseroles: Variations on a Theme Salmon Macaroni and Cheese Casserole This is simple and delicious as is, but feel free to experiment. This is basically salmon in a cheesy white sauce with pasta. It s good with added broccoli and/or mushrooms and/or carrots and/or cauliflower and/or leafy greens, etc. (sauté or steam the veggies a few minutes first). Instead of or together with the milk, the casserole will taste good with salmon juice or vegetable broth or chicken broth or beef broth. You can add a dash or 3 of hot sauce or some chopped jalapeños. You can use cooked rice or potatoes instead of the macaroni. And so on. Serves 4. Macaroni (or other pasta), 2 C. uncooked Cheese of your choice, 2 C. Onion, 1/3 C. Butter, 3 T. Flour, 2 T. Milk, 1-1/2 C. Lemon juice, 4 t. Bread or cracker crumbs, 1/4 C. (optional) 1. Drain the salmon. 2. Cook the macaroni in salted boiling water until done. Drain. 3. Grate the cheese. 4. Chop the onion. 5. Grease an 8-inch casserole dish. 6. Preheat the oven to 375 degrees. 7. Melt the butter in a saucepan over low heat. 8. Add the onions and sauté 5 minutes or so. 9. Sprinkle the flour over the top and stir. 10. Cook gently a couple of minutes, stirring often to avoid lumps. 11. Gradually add the milk, stirring as you go. 12. Cook until thickened to medium sauce consistency. 13. Stir in the lemon juice. 14. Put the cooked macaroni in the bottom of the casserole dish. 15. Arrange the salmon on top in bite-size chunks. 16. Sprinkle 3/4 C. cheese on top. 17. Spread the sauce over the cheese. 18. Sprinkle the rest of the cheese on top.

24 19. (Optional) Sprinkle bread crumbs or cracker crumbs on top. 20. Bake until heated through and lightly browned, about 30 minutes.

25 Salmon Gratin Julia Child cooked a salmon gratin (French for cheese ) that is basically a nice creamed salmon with cheese and mushrooms, baked a bit to firm it up. This is similar to her recipe small changes from a basic creamed salmon recipe make for subtle but delicious differences. You can bake this filling in a pie crust instead of in a baking pan for a delicious fish pie. Serves 4. Sautéed mushrooms, 1 C. (optional) Onion, 1/4 C. Swiss cheese, 1/4 C. Butter, 3 T. Flour, 3 T. Milk, 1 C. White wine, 1/4 C. (optional) Oregano, 1/4 t. Salt, 1/4 t. Pepper, 1/8 t. 1. Grease an 8-inch baking dish (or you can use an 8-inch pie crust). 2. Preheat the oven to 425 degrees. 3. Drain the salmon; save the liquid for step If you re including mushrooms, slice them. 5. Chop the onion. 6. Grate the cheese. 7. Melt the butter in a saucepan over low heat. 8. Add the mushrooms,if you re using them, and sauté for 5 minutes. 9. Add the onions and sauté 5 minutes. 10. Sprinkle the flour over the top and stir. 11. Cook gently a couple of minutes, stirring often to avoid lumps. 12. Gradually add the milk, stirring as you go. 13. Gradually stir in the salmon juice. 14. Gradually stir in the white wine if you re using it. 15. Cook, stirring frequently, until thickened to medium sauce consistency. 16. Add oregano, salt, and pepper. 17. Gently stir in the salmon. 18. Put the mixture into the greased baking dish (or pie crust). 19. Sprinkle the cheese over the top. 20. Bake until nicely browned, minutes.

26 Salmon Rice Casserole Simple but flavorful, with a satisfying texture. Serves 4. Salmon, 14.5-oz. can Cooked rice, 2 C., divided Egg, 1 Milk, 1/4 C. Salt, 1/4 t. Pepper, 1/8 t. Butter, 2 T. 1. Grease an 8-inch baking dish. 2. Preheat the oven to 375 degrees. 3. Drain the salmon, saving the juice to use in step Spread 1 C. of the rice in the baking dish. 5. Spread the salmon over the rice, flaking it finely. 6. Pour the reserved salmon juice over the salmon. 7. Spread the remaining 1 C. of rice over the top. 8. In a bowl, mix the egg, milk, salt, and pepper. 9. Pour the egg mixture evenly over the casserole. 10. Dot with butter. 11. Bake until heated through and golden, about 30 minutes.

27 So good. Serves 4. Salmon Manicotti Manicotti noodles, 10 Onion, 1/2 C. Parsley, 1/4 C. Monterey Jack cheese, 2 C., divided Parmesan cheese, 1/4 C. Eggs, 2 Cottage cheese, 2 C. Butter, 3 T. Flour, 3 T. Milk, about 1 cup Dill weed, 1/2 t. dried Salt, 1/4 t. Pepper, 1/8 t. 1. Drain the salmon, saving the liquid for step Cook the manicotti noodles in salted boiling water until done, minutes. Drain and cool. 3. Chop the onion. 4. Chop the parsley. 5. Grate the Monterey Jack cheese. Grate the Parmesan if it s not already grated. 6. Grease a 13 x 9-inch baking dish. 7. Preheat the oven to 375 degrees. 8. In a bowl, mix the salmon, onion, parsley, eggs, and cottage cheese. 9. Gently stuff this mixture into the manicotti noodles. 10. Melt the butter in a saucepan over low heat. 11. Stir in the flour. 12. Cook gently a couple of minutes, stirring often to avoid lumps. 13. Add enough milk to the reserved salmon juice to make 1-1/2 C. 14. Gradually add the salmon juice/milk to the saucepan mixture, stirring as you go. 15. Cook, stirring frequently, until thickened to medium sauce consistency. 16. Add the dill weed, salt, and pepper. 17. Stir in 1 C. of the Monterey Jack cheese. 18. Pour half the sauce into the baking dish. 19. Lay the manicotti noodles into the pan atop the sauce. 20. Pour the remaining half of the sauce over the top.

28 21. Sprinkle the remaining cup of Monterey Jack cheese on top. 22. Sprinkle the parmesan cheese on top. 23. Cover with a lid or foil and bake for 15 minutes. 24. Uncover and bake until golden, about 10 minutes.

29 Sandwiches: Including Wraps and Tacos A healthy switch from tuna salad. Serves 4. Salmon and Cream Cheese Sandwiches Cream cheese, 6 oz. Carrot, 1 C. Celery, 1 C. Mayonnaise, 2 T. Lemon juice, 2 T. Dill weed, 1/2 t. dried Salt, 1/2 t. Pepper, 1/4 t. Sandwich buns, 4 Lettuce for sandwiches 1. Drain the salmon and remove skin and bones. 2. Soften the cream cheese. 3. Chop or grate the carrot. 4. Chop the celery. 5. In a bowl, beat together the cream cheese, mayonnaise, lemon juice, dill weed, salt, and pepper. 6. Stir in the salmon, carrot, and celery. 7. Serve on sandwich buns with lettuce.

30 Very simple, yet elegant. Serves 4. Salmon Salad Dijon Croissant Sandwiches Bell pepper (red, orange, or green), 1/2 C. Celery, 1/2 C. Mayonnaise, 1/2 C. Dijon mustard, 3 T. Croissants, 8, split Lettuce for sandwiches 1. Drain the salmon. 2. Chop the bell pepper. 3. Chop the celery. 4. In a bowl, mix the salmon, bell pepper, celery, mayonnaise, and mustard. 5. Serve on croissants with lettuce.

31 Salmon, Swiss Cheese, and Apple Sandwiches This sandwich is good grilled, or not. Serves 4 to 6. Apple, 1 Swiss cheese, 1-1/2 C. Mayonnaise, 3/4 C. Good bread, 8 12 slices Butter, 2 T. (if cooking) 1. Drain the salmon. 2. Chop the apple. 3. Shred the cheese. 4. In a bowl, mix the salmon, apple, cheese, and mayonnaise. 5. Spread on good bread. You can eat this sandwich as is, or cook it as in the next step. 6. Heat the butter in a skillet and cook the sandwich until heated through and golden, a few minutes on each side.

32 Healthy Salmon Walnut Burgers This quick simple recipe combines salmon with walnuts superfoods that are perfect together. Serves 4. Walnuts, 1/4 C. Garlic, 2 medium cloves Bread or cracker crumbs, 1/2 C. Egg, 1 Oil, 2 T. Sandwich buns, 4 1. Drain the salmon. 2. Chop the walnuts. 3. Chop the garlic. 4. In a bowl, mix the salmon, walnuts, garlic, bread or cracker crumbs, and egg. 5. Form into patties to fit the sandwich buns. 6. Heat the oil in a skillet and sauté until heated through and nicely browned, about 5 8 minutes per side depending on size and thickness. 7. Serve burgers on sandwich buns. Delicious with yogurt citrus mayo.

33 Salmon Veggie Wraps There s no cooking involved with these flour tortilla wraps. They re especially good using whole wheat tortillas. Serves 4. Black beans, 15-oz. can Tomatoes, 1 C. Avocados, 2 Cheese of your choice, 1 C. Yogurt, regular or Greek, 1/2 C. Salsa verde, 2/3 C. Flour tortillas, 8 Lettuce, 2 C. 1. Drain the salmon. 2. Rinse and drain the black beans. 3. Chop the tomatoes. 4. Peel and cube the avocados. 5. Dice the cheese. 6. In bowl, combine the salmon, black beans, yogurt, and salsa verde. 7. Stir in the tomatoes, avocados, and cheese. 8. For each wrap, lay lettuce in a tortilla, and add filling. Roll up. Slice in half crosswise. 9. Serve as is, or refrigerate until cold.

34 No cooking required at all. Serves 4. Salmon Tacos Black beans, 15-oz. can Salsa verde (or other salsa), 1 C. Monterey Jack or other cheese, 1-1/2 C. Avocados, 2 Taco shells, 8 Taco toppings: lettuce, tomatoes, green onion, cilantro, cheese, sour cream 1. Drain the salmon. 2. Rinse and drain the black beans. 3. Grate or dice the 1-1/2 cups of cheese (and some more for topping, while you re at it). 4. Peel and dice the avocados. 5. Chop veggies for toppings: lettuce, tomatoes, green onion, cilantro. 6. In a bowl, combine salmon, beans, salsa, cheese, and avocados. 7. If you like, warm up the taco shells briefly in a toaster oven or oven. (If using fresh tortillas, heat them briefly in a skillet.) 8. Fill taco shells with the salmon mixture and top with lettuce, tomatoes, green onion, cilantro, cheese, and/or sour cream.

35 Patties: Including Croquettes Super-Simple Salmon Patties This is my recipe; it could not be easier. See also the recipes for quick flavored mayonnaises and sauces to add a zing to these patties. Serves 4. Egg, 1 Saltine cracker crumbs, 1/2 C. Oil, 2 T. 1. In a bowl, combine the salmon (undrained), egg, and cracker crumbs. 2. Heat the oil in a skillet. 3. Form the salmon mixture into patties of a size that appeals to you and cook until heated through and golden, 3-8 minutes per side depending on size and thickness.

36 Salmon Patties with Bell Pepper and Dill Solid comfort food, especially with mashed potatoes and veggies. Serves 4. Bell pepper (red, orange, or green), 1/4 C. Onion, 1/4 C. Olive oil, 2 T., divided Saltine cracker crumbs, 1/4 C. Egg, 1 Lemon juice, 1 T. Dill weed, dried, 1/2 t. Butter, 1 T. 1. Drain the salmon. 2. Chop the bell pepper. 3. Chop the onion. 4. Heat 1 T. of olive oil in a skillet. 5. Sauté the bell pepper and onion until tender, 5 10 minutes. 6. In a bowl, mix the salmon with the cracker crumbs, the sautéed onion and bell pepper, the egg, lemon juice, and dill weed. 7. Heat the remaining 1 T. of olive oil and the 1 T. of butter in the skillet. 8. Form the mixture into patties of a size that appeals to you and cook until heated through and golden, 3-8 minutes per side depending on size and thickness.

37 Salmon and Sweet Potato Cakes Two superfoods delicious together. Try these with flavored mayonnaises and sauces. Serves 4. Green onions, 1/4 C. Sweet potatoes, 2 medium Bread crumbs, 3/4 C. Eggs, 2 Mayonnaise, 2 T. Lemon juice, 2 T. Oil, 2 T. 1. Drain the salmon. 2. Chop the onions. 3. Peel and cube the sweet potatoes. 4. In a saucepan, cover the sweet potatoes with water and boil until tender, about 20 minutes. Drain. 5. In a bowl, mash the sweet potatoes. 6. Add the salmon to the sweet potatoes. 7. Mix in the onions, bread crumbs, eggs, mayonnaise, and lemon juice. 8. Form into patties of a size that appeals to you and cook until heated through and golden, 3 8 minutes per side depending on size and thickness.

38 Salmon Croquettes These croquettes are basically simple salmon patties that are coated in breading before being fried. Serves 4. Green onions, 2 T. Egg, 1 Bread crumbs, 3/4 C., divided Oil for pan frying 1. Drain the salmon. 2. Chop the onions. 3. In a bowl, mix the salmon, onions, egg, and 1/4 C. of the breadcrumbs. 4. Form the mixture into patties of a size that appeals to you. 5. Coat the patties with the remaining 1/2 C. of breadcrumbs. 6. Heat enough oil in a skillet so it will come halfway up the sides of the salmon patties. 7. Pan-fry the patties until golden, 3-8 minutes per side depending on size and thickness.

39 Southern-Style Salmon Croquettes Saltines and dill pickle relish, plus a bit of onion and lemon pepper, make these croquettes memorable. Serves 4. Onion, 2 T. Eggs, 2 Saltine cracker crumbs, 1/3 C. Dill pickle relish, 1 t. Lemon pepper, 1 t. Garlic salt, 1/8 t. Flour, 1/4 C. Oil for pan frying 1. Drain the salmon. 2. Chop the onion. 3. In a bowl, mix the salmon, onion, eggs, cracker crumbs, pickle relish, lemon pepper, and garlic salt. 4. If you have time, let the mixture solidify a bit in the refrigerator for an hour or so. 5. Form into patties of a size that appeals to you. 6. Coat the patties with the flour. 7. Heat enough oil in a skillet so it will come halfway up the sides of the patties. 8. Pan-fry the patties until heated through and golden, 3 8 minutes per side depending on size and thickness.

40 Sauces: for Sandwiches and Patties Garlic Chili Mayonnaise Garlic clove, 1 Mayonnaise, 1/2 C. Chili powder, 1/4 t. Cumin, 1/4 t. Salt, 1/8 t. Pepper, 1/8 t. 1. Mince the garlic. 2. In a bowl, combine all the ingredients.

41 Garlic Lemon Mayonnaise Garlic cloves, 2 Mayonnaise, 4 T. Lemon juice, 1 T. 1. Mince the garlic. 2. In a bowl, combine all the ingredients.

42 Yogurt Citrus Mayo Ginger, 1 t. Yogurt, 1/2 C. Lemon juice, 1 T. Orange juice, 1 T. Honey, 1 t. 1. Mince the ginger. 2. In a bowl, combine all the ingredients.

43 Mustard Mayonnaise Mayonnaise, 6 T. Dijon mustard, 1 T. 1. In a bowl, mix the mayonnaise and mustard.

44 Lemon-Herb Sour Cream Sauce Cilantro, dill, or parsley, 2 t. Mayonnaise, 1/4 C. Sour cream, 1/4 C. Lemon juice, 2 T. Hot sauce, 1 t. Salt, 1/4 t. Pepper, 1/8 t. 1. Chop the herb. 2. In a bowl, combine all the ingredients.

45 Tartar Sauce Dill pickles, 2 T. Sweet pickle relish, 1/4 C. Onion, 1 T. Mayonnaise, 1/4 C. Sour cream, 1/4 C. Lemon juice, 1 t. Hot sauce, 1/4 t. Worcestershire sauce, 1/4 t. Salt, 1/4 t. Pepper, 1/8 t. 1. Chop the dill pickles. 2. Drain the sweet pickle relish. 3. In a bowl, combine all the ingredients.

46 Avocado Mayonnaise Avocado, 1 Mayonnaise, 1/3 C. Lime juice, 1 T. Hot sauce, 1/4 t. 1. Peel the avocado, and mash in a bowl. 2. Stir in the mayonnaise, lime juice, and hot sauce.