Salmon, prized for its high omega-3 content, is one of the stars of the healthful-eating universe, but fishy banquet-hall preparations have given it a bad reputation. Our Test Kitchen solved that issue by flaking the protein-rich seafood into cakes bolstered by fresh rye breadcrumbs, cannellini beans, chopped dill pickles and Dijon mustard. Baked and served with a dill-and-yogurt dipping sauce, the wholesome cakes are downright stellar.
Recipe from the Tasting Table Test Kitchen
Yield: 4 servings
Cook Time: 25 minutes
3 slices seeded rye bread
½ cup cannellini beans, rinsed and roughly mashed with a fork
2 tablespoons finely chopped dill pickles
2 teaspoons grainy Dijon mustard
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 large egg, lightly beaten
Two 3¾-ounce cans salmon, drained and any bones removed
Nonstick pan spray
1 lemon, sliced into wedges
1/3 cup plain nonfat yogurt
1½ tablespoons reduced-fat mayonnaise
1 tablespoon grainy Dijon mustard
2 teaspoons pickle juice
1 teaspoon lemon juice
¼ teaspoon kosher salt
¼ cup roughly chopped fresh dill
1. Preheat the oven to 350°. To the bowl of a food processor, add the rye bread and pulverize until finely ground, about 10 seconds. Transfer to a rimmed baking sheet and toast in the oven until golden-brown, about 8 minutes. Transfer to a medium bowl.
2. Make the salmon cakes: To a medium bowl, add the mashed beans, pickles, mustard, salt and pepper and use the fork to mix. Add the egg and ⅓ cup of the breadcrumbs and mix to combine.
3. Over the sink, squeeze the drained salmon to extract as much liquid as possible; then, holding it over the bowl with the bean mixture, use your fingers to break it apart into smaller pieces. Use a fork to gently mix the salmon and beans together (try to keep the mixture as rough-textured as possible).
4. Divide the salmon mixture into 4 equal portions and shape each into a 1-inch-thick cake. Dip the salmon cakes into the breadcrumbs, coating the top, bottom and sides of the cake with the breadcrumbs. Spray an aluminum-foil-lined baking sheet with nonstick pan spray and set the salmon cakes on top. Lightly spray the top of each salmon cake with nonstick pan spray. Bake the salmon cakes until they are browned and firm, about 18 minutes.
5. Make the dill sauce: In a medium bowl, whisk together yogurt, mayonnaise, mustard, pickle juice, lemon juice and salt. Stir in the dill and serve over a salmon cake with a lemon wedge. Calories per Serving: 252; Sodium: 767mg; Total Carbohydrate: 22g; Fiber: 3g; Fat: 9g