|Nutritional Guidelines (per serving)|
|Servings: Serves 6|
|Amount per serving|
|% Daily Value*|
|Total Fat 24g||31%|
|Saturated Fat 10g||50%|
|Total Carbohydrate 21g||8%|
|Dietary Fiber 1g||5%|
|*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 it uses canned salmon, the loaf is a budget-friendly meal—which makes sense, given that it's the type of recipe that stems from Depression-era cooking. Surprisingly, at one time, fish was seen as a less-expensive but healthy alternative to red meat.
Keep in mind that canned salmon can 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.
- 16 ounces canned salmon, drained
- 1 1/2 cups soft fresh bread crumbs
- 2 large eggs, beaten
- 1/2 cup light cream (or evaporated milk)
- 2 tablespoons melted butter
- 3 tablespoons onion, finely chopped
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dry dill weed
- 1/2 teaspoon salt
- Ground black pepper, to taste
Grease an 8 1/2- x 4 1/2- x 2 1/2-inch loaf pan. Heat the oven to 350 degrees F.
Flake the salmon, and combine it with bread crumbs 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 for 45 to 55 minutes, or until cooked through.
- If you don't have a loaf pan, use clean hands to shape the salmon mixture into a loaf shape on a greased baking sheet.
- If you don't have canned salmon, you can use precooked and chopped salmon.
- Instead of bread crumbs, use any type of bready filler material. This could be crumbled crackers, dried out sliced bread, or crushed cereal such as cornflakes.
- 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's not mixed completely.
- 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's 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 saute 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 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 salmon loaf: 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, and flaked tuna.