Friday, February 1, 2013

Tuna Salmon Loaf

This is my "makeover" for a recipe I found on SparkPeople. Try this recipe as is or add your favorite herbs.

My friend, Tahirih,  made this for me last weekend. She suggested putting a mustard-dill sauce on top. I found a recipe for a sauce that worked well for me and complimented the salmon-tuna loaf with the right amount of Pzazz! The sauce is a separate blog post and is not included in the nutritional analysis for this tuna-salmon loaf.  

I didn't take a photo of this high protein entree.  But, on this frigid day in Duluth,  I thought you might enjoy this photo of the yellow lady slippers from my garden last spring. It is a reminder that, indeed, spring is eternal and will grace our days with its hope and joy again.    
Yellow Lady Slippers in my garden, 2012

1 15 oz. can pink or red Salmon, undrained *
    1  5 oz. can albacore tuna in water, drained
    1 medium egg and 2 egg whites  
    1 clove of garlic, finely minced
    2 Tablespoons lemon juice
    1 Tablespoon olive oil
    1 Tablespoon dried parsley
    1 Tablespoon dried chives
    1/2 cup rolled oats (quick or regular, but not instant)
    1/8 teaspoon Savory seasoning 
    1/8 teaspoon black pepper, more or less according to taste

    * I leave the skin and bones in to get the benefit of the Omega-3s and such in the skin and the more bio-available calcium in the bones. If you thoroughly mash the canned salmon in its juice, or run it through a food processor, you'll never know they're there.

Spray a 8 x 8" pan or a 1 quart casserole with PAM or similar no fat cooking spray or lightly oil it. Or you can use Tahirih's clever idea of putting equal portions into 8 muffin tins so each piece is a cute little round.  Pzazz for sure!

Turn oven on to 350° .

Mix all ingredients thoroughly in a large bowl. Press into prepared tins or dish.

Bake for 25-35 minutes or until edges are golden brown

Nutrition per serving:  
Servings per recipe: 8                                                
Serving Size: 1 piece
Calories: 170
Total Fat: 6 g
Cholesterol: 66 mg
Sodium: 199 mg
Total Carbs: 3g
Dietary Fiber: 0 g
Protein: 24 g

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