|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 12g||16%|
|Saturated Fat 5g||23%|
|Total Carbohydrate 21g||8%|
|Dietary Fiber 1g||5%|
|Total Sugars 3g|
|Vitamin C 1mg||7%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Forget the meatloaf—mix up this salmon loaf instead for a healthy dose of protein, omega-3 fatty acids, and B vitamins. Because this recipe calls for canned salmon, this dish is a budget-friendly meal—which makes sense since it stems from Depression-era cooking. At one time, fish was considered a less expensive but healthy alternative to red meat.
Canned salmon can sometimes have bones in it, so pick through the fish before you mix it into the loaf. Serve the salmon loaf alongside a cucumber-dill salad and buttered mashed potatoes for a healthy, homestyle dinner.
3 (6-ounce) cans canned salmon, drained
1 1/2 cups soft fresh breadcrumbs
2 large eggs
1/2 cup light cream, or evaporated milk
2 tablespoons unsalted butter, melted
3 tablespoons finely chopped onion
1 tablespoon finely chopped fresh parsley
1 teaspoon dry dill weed
1/2 teaspoon kosher salt
Freshly ground black pepper, to taste
Gather all the ingredients.
Grease an 8 1/2 x 4 1/2 x 2 1/2-inch loaf pan. Preheat the oven to 350 F.
Flake the salmon and combine it with breadcrumbs in a medium-sized bowl.
In a separate small bowl, whisk the eggs with cream (or milk) and melted butter.
Combine the wet ingredients with the salmon mixture and stir in the onion, parsley, dill, salt, and pepper.
Use a spatula to turn the salmon mixture into the loaf pan.
Bake uncovered for 45 to 55 minutes or until cooked through. Enjoy!
- No loaf pan: If you do not have a loaf pan, use clean hands to shape the salmon mixture into a loaf shape on a greased baking sheet.
- Fresh salmon: If you do not have canned salmon, you can use precooked and chopped fresh salmon.
- Instead of breadcrumbs: Use any type of bread filler material. This could be crumbled crackers, dried-out sliced bread, or crushed cereal such as cornflakes.
- Mix well: Flake the salmon into very small pieces, and mix it with the other ingredients thoroughly, so it forms almost a thick batter. The loaf is more likely to fall apart if it is not mixed completely.
- Add lemon: If you have fresh lemons, squeeze half of it over the finished dish and serve with lemon wedges on the side.
- Salmon loaf with white mushroom sauce: Make the salmon loaf as instructed. While it is baking, prepare the mushroom sauce. Combine 1 cup milk, 1 cup cream, and 1/4 cup chicken broth in a small saucepan over medium-high heat on the stove. In a skillet on a separate burner, heat 1 tablespoon olive oil and sauté 10 ounces of chopped white mushrooms for 10 minutes. Remove the mushrooms from the pan, and melt 3 tablespoons unsalted butter in the skillet. Add 3 tablespoons of all-purpose flour and whisk for 2 minutes. Add the hot milk mixture, continuing to whisk until the sauce is smooth. Cook for about 6 minutes until the sauce is thickened. Remove from heat, add the mushrooms, and season with salt and pepper.
- Gluten-free: Replace the breadcrumbs with 3 tablespoons of almond meal or tapioca or 1 1/2 tablespoons of coconut flour.
- Tuna loaf: Replace the salmon with the equivalent amount of canned, drained, flaked tuna.