15-ounce can wild Alaskan salmon (most supermarket brands)
1 free range, organic egg
2 tablespoons extra-light olive oil
½ teaspoon salt
1 tablespoon lemon juice
2 tablespoons onion (finely chopped)
1/3 cup whole-wheat flour or whole-spelt flour
1/4 teaspoon pepper
½ cup Kashi TLC Original 7-Grain Crackers, crumbled
1. Drain salmon, reserving liquid. Set aside.
2. In a bowl mix salmon, egg, oil, salt, lemon juice, onion, flour, pepper and 1⁄4 cup cracker crumbs. Add liquid back, as needed, to help mixture hold together.
3. Refrigerate mixture until chilled.
4. Shape into three croquettes. Roll in remaining cracker crumbs. Place on lightly greased baking sheet. Bake at 400 degrees for 30 minutes.
Nutrition Analysis per Serving: 420 calories, 22 grams fat, 4 grams saturated fat, 7.5 grams monounsaturated fat, 1 gram polyunsaturated fat, 33 grams protein, 21 grams carbohydrates, 3 grams fiber, 790 milligrams sodium
Other Noteworthy Nutrients per Serving (DV = Daily Value):
Omega 3s (DHA) 1,140 milligrams
Omega 3s (EPA) 110 milligrams
Selenium 90% DV
Calcium 30% DV
Vitamin E 20%
Magnesium 20% DV
Potassium 15% DV
Iron 15% DV