A Savory Salmon Dish Promotes Bone Strength and Mental Health
By Kiratiana Freelon on September 26, 2012 4:34pm
By Keri Glassman, MS, RD
As the cliché goes, there are plenty of fish in the sea. But while that may be true in your love life, it is not the case for my man, salmon. Its rich sources of vitamin D helps to keep bones strong, vitamin B12 is linked to happiness and selenium helps to give hair suppleness. The omega 3 fatty acids found in fish, are not only heart healthy, but are also associated with decreased risk of depression, and better cognition. Although this recipe only has a squeeze of lemon, you still get a healthy dose of the nutrients this citrus fruit has to offer. Customary for citrus fruit, lemons contain vitamin C, helping to keep your immune system strong and healthy, specifically helping to reduce the symptoms of the common cold. With just a bit of zest, you may kiss your next illness good-bye!
• 4 ounces boneless, skinless pink salmon, drained
• 2 teaspoons minced scallion (green and white parts)
• 3/4 teaspoons lemon peel
• 3 1/2 teaspoons low-fat plain yogurt
• 2 teaspoons whole grain Dijon mustard, divided
• 2 teaspoons white horseradish, divided
• 2 tablespoons wheat germ
• 3 tablespoons diced celery
• 1/2 teaspoon capers, chopped
• 1 tablespoon freshly squeezed lemon juice
• 1 teaspoon cold expeller pressed olive oil
• 1 cup baby arugula
Time: 15 minutes
1. Using a fork, combine the salmon, scallion, lemon peel, 3 tablespoons yogurt, 1 teaspoon mustard, and 1 teaspoon of the horseradish in a medium bowl. Add the wheat germ and celery and season with salt and freshly ground black pepper. Mix well.
2. Coat a medium nonstick skillet with canola oil cooking spray and place over medium heat about 1 minute. Mix the capers, lemon juice, and oil in a medium bowl.
3. Add the arugula and toss to coat. Transfer to a serving plate, forming a bed of the arugula mixture. Set aside.
4. Divide the salmon mixture into 2 round patties, each 1/2 inch thick. Reduce the heat to low and add the patties to the skillet. Cook 2 minutes per side, then flip and cook 1 minute more, or until heated through and lightly browned.
5. Place on top of the reserved arugula mixture.
6. Combine the remaining 1/2 teaspoon yogurt, 1 teaspoon mustard, and 1 teaspoon horseradish in a small bowl. Spoon on top of the salmon cakes.
Keri Glassman, MS, RD, CDN, is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City, and Nutritious Life Meals, a gourmet, healthy, daily diet delivery program available across the U.S. She is a member of Women's Health Magazine's advisory board and has two columns, Flat Belly Day and Lighten Up, in every issue. She has authored three books: Slim Calm Sexy Diet, The O2 Diet, and The Snack Factor Diet and her expertise is regularly featured on national television shows such as the Today show, Good Morning America, and Access Hollywood Live, among many others. She hosts the series "A Little Bit Better" on Youtube's Livestrong Woman channel and is a prolific writer and commentator with contributions to numerous publications and websites nationwide. Read more of Keri's tips every day: Like her on Facebook and follow her on Twitter.