Salmon Cakes

Wild-caught salmon provides a meaningful dose of omega-3 fatty acids per serving. Rolled oats serve as the binder here rather than bread crumbs, adding soluble fiber in the form of beta-glucan, which research links to cholesterol management. Together they make a filling meal without a heavy calorie load.

Ingredients

• Nonstick cooking spray
• 1 tablespoon extra-virgin olive oil, divided
• 1 small red onion, finely chopped
• 2 tablespoons dried parsley
• 15 ounces canned wild salmon, drained (or 1 1/2 cups cooked wild-caught salmon)
• 1 large egg, lightly beaten
• 1 1/2 teaspoons Dijon mustard
• 1 1/2 cups rolled oats
• 1/2 teaspoon freshly ground black pepper

Steps

1. Preheat the oven to 450°F. Coat a baking sheet with nonstick cooking spray.
2. Heat 1 1/2 teaspoons of the olive oil in a large nonstick skillet over medium-high heat. Add the red onion and cook, stirring, until softened, about 3 minutes. Stir in the parsley, then take the pan off the heat.
3. Put the salmon in a medium bowl and flake it apart with a fork, removing any bones and skin. Add the egg and mustard and mix well. Fold in the onion mixture, oats, and pepper until combined.
4. Shape the mixture into 8 patties, each about 2 1/2 inches wide.
5. Heat the remaining 1 1/2 teaspoons of olive oil in the skillet over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Flip them onto the prepared baking sheet. Repeat with the remaining 4 patties.
6. Bake until the tops are golden and the cakes are heated through, 15 to 20 minutes. Pat off any excess oil with a paper towel before serving.

Nutrition (estimated, per serving)