Salmon Loaf with Olive Sauce

Salmon Loaf with Olive Cream Sauce

I try to eat salmon at least once a week and usually it is canned salmon.  I learned that canned salmon is even better for one than fresh salmon because it includes the soft bones.  At least it is less expensive and easy to always have on hand.  I try to find different ways to use the canned salmon.  This week I found a recipe for a salmon loaf, and it provided a different way to enjoy this healthful fish.

Salmon Loaf with Olive Cream Sauce

Ingredients:

·         1 (can (14-3/4 ounces) salmon, drained, (I include the bones and skin.)

·        1 small onion, finely chopped

·        1/2 cup soft bread crumbs

·        1/4 cup butter, melted

·        3 large eggs, separated

·        2 teaspoons lemon juice

·        1 teaspoon minced fresh parsley

·        1/2 teaspoon salt

·        1/8 teaspoon pepper

·        OLIVE CREAM SAUCE:

·        2 tablespoons butter

·        2 tablespoons all-purpose flour

·        1-1/2 cups whole milk

·        1/4 cup chopped pimiento-stuffed olives

Directions:

In a large bowl, combine the salmon, onion, bread crumbs and butter. Stir in the egg yolks, lemon juice, parsley, salt and pepper.

In a small bowl, beat the egg whites on high speed until stiff peaks form. Fold into salmon mixture.

Transfer to a greased 8x4-in. loaf pan. Place in a larger baking pan. Add 1 in. of hot water to larger pan. Bake at 350° for 40-45 minutes or until a knife inserted in the center comes out clean. Let stand for 10 minutes before slicing.

Meanwhile, in a small saucepan, melt the butter. Stir in flour until smooth; gradually add milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in olives. Serve with salmon loaf .Yield: 4 servings.

Ingredients mixed.  I included some chopped green pepper. 

Fold in egg whites.

Ready for the oven. 

Out of the oven. 

Add olives to cream sauce. 

Dressed with cream sauce and ready to serve. 

Plated. Enjoy!

Next I'm going to try a salmon mousse.

A Quick Lunch Rich In The Good Fats

It is well known that Omega-3s are the good polyunsaturated fats (as opposed to the Omega-6s) and by combining two foods, eggs and avocado, that are both sources for these Omega-3s one gets a double dose.  Ideally we should have near a 1:1 ratio of these two fats in our diets, but in reality we get a much higher dose of the Omega-6s  because they are so common in processed foods.  We should strive to get more of the Omega-3s and less of the Omega-6s. 

I like egg salad which I usually make with mayo and a little touch of mustard.  Since I had an avocado on hand that needed to be used, I decided to mix it with the boiled eggs in lieu of the mayo.  The creaminess of the avocado worked perfectly to make a delicious egg salad rich in the good fatty acids. 

Four boiled eggs mashed. 

Add the avocado and the juice of one lemon and mash with a fork.

Ready to eat.  A great lunch.

Oh and to get enough of the Omega-6 fatty acids, but not too much, get them from nuts instead of from processed foods.