Superfoods come to the rescue
A satisfying salmon loaf made from canned salmon is like money in the bank to a cook in a hurry.
This one is from the new cookbook Superfoods: Happiness (Modus Vivendi Publishing, $24.95).
Quebec dietitians Elisabeth Cerqueira and Marise Charron point out that the dish contains three superfoods: eggs, red onions and salmon.
Their book is a gold mine of 50 easy recipes based on their 20 chosen superfoods — ingredients that pay their way in terms of nutritional content.
In this recipe, the authors, who run the nutrition clinic network NutriSimple, debunk the notion that salmon should be consumed warily because of its fat content.
It contains no more fat than lean meat, they state, and is a good source of the healthy fat known as Omega-3.
This dish has 190 calories per serving.
Besides offering catchy photographs and plenty of dietary tips, the authors say these recipes will improve your mood and fortify your body.
SALMON LOAF WITH VEGETABLES
Serves: 4
2 eggs, beaten ■
2 tbsp (30 mL) 2% milk ■ 2 cans (each 6 oz/170 g) ■ salmon, drained, flaked 1/2 cup (125 mL) rolled ■ oats
1 carrot, grated ■
1/2 red or green bell ■ pepper, finely diced
1 red onion, finely ■ chopped
2 tbsp (30 mL) chopped ■ fresh basil
Pinch dried oregano ■ Leaves of 1 sprig fresh ■ thyme
Salt and freshly ground ■ pepper to taste
1. With rack in centre of oven, preheat oven to
350 F (175 C). In a medium bowl, combine eggs, milk, salmon, rolled oats, carrot, pepper, onion, basil, oregano, thyme, salt and pepper, mixing well.
2. Oil a loaf pan 8 by 4 inches (20 by 10 cm). Pat mixture evenly into pan. (At this point, you may cover and refrigerate loaf for one day; bring to room temperature before baking.)
3. Bake in centre of preheated oven for about 35 minutes. Let cool to room temperature before turning loaf out onto a platter and slicing to serve.