Serving Size: 1 loaf | Serves: 6
- 1 cup canned Alaska salmon, drained (skinless, boneless, flaked)
- 1 egg, large (slightly beaten)
- 1 tablespoon milk (fat free)
- 1 teaspoon minced dried onion
- 1 teaspoon fresh dill weed, chopped
- 1/2 teaspoon lemon pepper seasoning
- 3 tablespoons whole wheat bread crumbs
1. Preheat oven to 350°F.
2. Place salmon in a medium bowl.
3. Break apart chunks of salmon using a fork.
4. Add egg, milk, onion, dill weed, lemon pepper, and bread crumbs. Mix well.
5. Divide salmon mixture into 6 even portions.
6. Shape each portion into a mini loaf.
7. Bake for 15 minutes. Heat to 160°F or higher for at least 15 seconds.
8. Serve 1 loaf (about 1 1/2 oz. cooked).
Nutrition information per serving: 82 calories, 3g total fat, 1g saturated fat, 0g trans fat, 101mg cholesterol, 197mg sodium, 3g total carbohydrate, 0g fiber, 0g sugar, 11g protein
Recipe source: USDA What’s Cooking?
The FDA (U.S. Food and Drug Administration) and the EPA (U.S. Environmental Protection Agency) have issued new recommendations about eating seafood. The advice is specific for pregnant and breastfeeding women and caregivers of young children to help them make informed choices about fish and seafood.
Fish is a high-quality protein source and is rich in omega-3 fats. Americans, including pregnant women, are encouraged to eat 8–12 ounces of fish per week. The new guidelines categorize fish for safety and mercury content into three categories:
Best Choices—Eat 2–3 servings a week
Example: canned light tuna, salmon, cod, tilapia, shrimp
Good Choices—Eat 1 serving a week
Examples: halibut, snapper, grouper, tuna (yellowfin), albacore/white tuna, canned and fresh/frozen
Choices to Avoid—Highest mercury levels
Examples: King mackerel, marlin, orange roughy, shark, swordfish, tilefish (Gulf of Mexico), and tuna (bigeye)
To learn more about the recommendations, read Eating Fish: What Pregnant Women and Parents Should Know, www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm393070.htm.