Eat. more. fish.
It seems to be ever where.
From The American Heart Association, the U.S. Department of Agriculture to my Mum keeps telling us to consume two servings of fatty fish per week.
And salmon makes an excellent choice because being rich in omega-3 fatty acids it seems to be a crusader-ninja in the fight against heart disease, Alzheimer's & stroke.
That and the fact that we LOVE our Salmon Caesars Salad a few times a month. But I always use up the thick, meaty cuts for the salad being left with the thin stomach bits that are just no good served up as fillets.
Now as much as I like turning them into fritters and cutlets & our favorite ceviches there is only so many times we can eat then same old salmon work-up & so I find myself pottering away in the kitchen with my salmon bits trying to turn them into exciting dinners.
And this salmon loaf simply doesn't disappoint. In fact so delicious is it, that I don't recommend you wait for salmon bits to fix this. It demands a trip to the grocery store.
And if you happen to have a brunch, potluck or a family event coming up and are wondering what to make, this loaf which is big on flavor and tiny on the budget is just the thing.
In fact I think it reminds me of the ideal blue plate special that was all the rage in U.S. cafes and diners back in the 1950's - a delicious (albeit, frugal) entree served with 3 sides. And that's just what I did - served ours with boiled potatoes, peas and carrots.
The lemon-mayo drizzle which comes together in a snap is a do-not-miss and adds a refreshing zing to every salmony-veggie bite.
Gather the ingredients:1-1/4 lbs fresh, raw & boneless Atlantic salmon, 1 small yellow onion (to yield 1-1/2 cups chopped), 1/2 large red pepper, 1/4 large green bell pepper, 1/2 cup parsley leaves (to yield 1/4 cup finely chopped), 3 green onions (scallions), 2 medium potatoes ( to yield 2 cups cubed), 2 tsp chopped garlic, 1/2 cup shredded cheddar cheese, 1/2 cup fresh (or store bought) bread crumbs & 1-1/2 tbs olive oil
Seasonings: 1 teaspoon salt, 1/2 teaspoon black ground pepper & 1/4 tsp red pepper flakes
for loaf pan~ 1 medium metal loaf pan (8-1/2 x 4-1/2"), 8 saltine crackers - crushed to a crumb (to coat loaf pan) & non-stick baking spray
Lemon-mayo drizzle: 1/3 cup reduced fat Mayo, zest & juice of 1 lemon, 1 tsp dried dill & 1/2 tsp salt.
Preheat the oven to 325 deg F
Onion: Peel, discards ends and finely chop
Bell peppers: Discard top, seeds and membrane & finely chop.
Salmon: Cut into 1 cm cubes.
Parsley: Finely chop
Scallions: Discard roots and chop the white & green leaves. Discard any that are discolored
Potatoes: Peel, chop into 1 cm cubes. Place in a microwave safe dish with 1/2 cup water and 1/2 tsp salt. Microwave for 4-5 minutes till tender or cook on stove top with 1 cup water for about 10 minutes till tender.
Drain the excess water away using a sieve and set the cooked potatoes aside to cool.
Saltine crackers - In a food processor pulse to a fine crumbs. Spray the loaf pan with non-stick baking spray.
Good to know : Place the crumbs in the pan and place the whole things in a zip-loc bag. Seal and shake to coat the loaf pan. Any excess crumbs will remain in the zip-loc bag instead of falling all over the counter top. Reserve excess crumbs for use at the end.
In a heavy bottom pan, add the olive oil and heat for a few seconds on medium-high heat (gas mark 6).
Add the garlic and saute for a few seconds. Add the onions and green & red peppers. Saute for about 7-10 minutes until the onions have softened but have not discolored.
Add the salmon and saute for about 5-7 minutes until the salmon turns opaque and is not translucent pink any more.
Add the chopped parsley, green onions and potatoes. Add the salt, ground black pepper and red pepper flakes. Turn the heat up and saute for a about 2 minutes to evaporate excess water (it will still be moist not overly runny).
Remove the mixture to a large mixing bowl and allow to cool for 10-15 minutes.
Meanwhile in a separate bowl, crack the eggs and lightly beat with a fork. Discard the shells. Measure out the breadcrumbs & shredded cheese for use.
Once the mixture has cooled add the cheese and breadcrumbs and stir with a rubber spatula to thoroughly combine. Taste and adjust seasonings now. Once you add the eggs, you won't be able to. Add the beaten eggs & give it a good mix.
Empty the filling in batches into the crumb coated loaf pan. Gently press down between batches with a spoon or spatula to ensure that the filling is tighlt packed into nooks and crannies of the pan. The loaf pan will be filled up to the very rim.
Sprinkle the extra saltine cracker crumbs over the top of the filling.
Bake in the hot oven for about 40 minutes or until the edges are golden brown and a skewer comes out clean when inserted in the center of the loaf.
While the loaf is baking, measure out 1/3 cup low fat mayo into a bowl. Using a zester (I love my Microplane for this) zest the lemon peel into the mayo and then halve and squeeze all the lemon juice in the bowl. Discard any seeds that have fallen into the mayo.
Add the salt & dried dill and stir to combine. Taste and adjust salt as required. Refrigerate till ready to use.
Once baked run a butter knife slowly around the edges of the loaf & allow the loaf to cool for 10-15 minutes on the counter top. To serve, invert the pan on a platter and gently tap the bottom (now on top) to release the loaf onto the platter.
Serve immediately, slightly warm or at room temperature with the lemon-mayo as a drizzle or on the side.
Light of spices and simply delcious. The refreshing lemony scented mayo pairs wonderfully with the more robust, comfortable flavors of the salmon loaf.
This is such a simply & delicious, honest-to-goodness kind of meal. And with a few colorful side vegetables makes a smashing presentation.
Recipe for
Salmon & Vegetable Loaf with Lemon-Mayo
Preparation time - 20 minutes
Baking time - 40 minutes
Makes 1 medium sized loaf (8-1/2" x 4-1/2") to serve 4
Shopping list
1-1/4 lbs fresh, raw & boneless Atlantic salmon
1 small yellow onion (to yield 1-1/2 cups chopped)
1/2 large red pepper
1/4 large green bell pepper
1/2 cup parsley leaves (to yield 1/4 cup finely chopped)
3 green onions (scallions)
2 medium potatoes ( to yield 2 cups cubed)
2 tsp chopped garlic
1/2 cup shredded cheddar cheese
1/2 cup fresh (or store bought) bread crumbs
1-1/2 tbs olive oil
1 teaspoon salt
1/2 teaspoon black ground pepper
1/4 tsp red pepper flakes
Lemon-mayo drizzle:
1/3 cup reduced fat Mayo
zest & juice of 1 lemon
1 tsp dried dill
1/2 tsp salt.
for loaf pan~
6 saltine crackers, crumbed (to coat loaf pan)
non-stick baking spray
Preparation:Pre-heat the oven to 325 deg F
Onion: Peel, discards ends and finely chop
Bell peppers: Discard top, seeds and membrane & finely chop.
Salmon: Cut into 1 cm cubes.
Parsley: Finely chop
Scallions: Discard roots and chop the white & green leaves. Discard any that are discolored
Potatoes: Peel, chop into 1 cm cubes. Place in a microwave safe dish with 1/2 cup water and 1/2 tsp salt. Microwave for 4-5 minutes till tender or cook on stove top with 1 cup water for about 10 minutes till tender.
Drain the excess water away using a sieve and set the cooked potatoes aside to cool.
Saltine crackers - In a food processor pulse to a fine crumbs. Spray the loaf pan with non-stick baking spray.
Good to know :
Place the crumbs in the pan and place the whole things in a zip-loc
bag. Seal and shake to coat the loaf pan. Any excess crumbs will remian
in the zip-loc bag instead of falling all over the couter top. Reserve
excess crumbs for use at the end.
Method:
In a heavy bottom pan, add the olive oil and heat for a few seconds on medium-high heat (gas mark 6).
Add the garlic and saute for a few seconds. Add the onions and green & red peppers. Saute for about 7-10 minutes until the onions have softened but have not discolored.
Add the salmon and saute for about 5-7 minutes until the salmon turns opaque and is not translucent pink any more.
Add the chopped parsley, green onions and potatoes. Add the salt, ground black pepper and red pepper flakes. Turn the heat up and saute for a about 2 minutes to evaporate excess water (it will still be moist not overly runny).
Remove the mixture to a large mixing bowl and allow to cool for 10-15 minutes.
Meanwhile in a separate bowl, crack the eggs and lightly beat with a fork. Discard the shells. Measure out the breadcrumbs & shredded cheese for use.
Once the mixture has cooled add the cheese and breadcrumbs and stir with a rubber spatula to throughly combine. Taste and adjust seasonings now. Once you add the eggs, you won't be able to. Add the beaten eggs & give it a good mix.
Empty
the filling in batches into the crumb coated loaf pan. Gently press
down between batches with a spoon or spatula to ensure that the filling
is tighlt packed into nooks and crannies of the pan. The loaf pan will
be filled up to the very rim.
Sprinkle the extra saltine cracker crumbs over the top of the filling.
Bake in the hot oven for about 40 minutes or until the edges are golden brown and a skewer comes out clean when inserted in the center of the loaf.
While the loaf is baking, measure out 1/3 cup low fat mayo into a bowl. Using a zester (I love my Micrplane for this) zest the lemon peel into the mayo and then halve and squeeze all the lemon juice in the bowl. Discard any seeds that have fallen into the mayo.
Add the salt & dried dill and stir to combine. Taste and adjust salt as required. Refrigerate till ready to use.
Once baked run a butter knife slowly around the edges of the loaf & allow the loaf to cool for 10-15 minutes on the counter top. To serve, invert the pan on a platter and gently tap the bottom (now on top) to release the loaf onto the platter.
Serve immediately, slightly warm or at room temperature with the lemon-mayo drizzle.
Enjoy!
