Food Farmacy Seasonal Recipe
Steve’s Salmon Cakes with Herbs and Apple Yogurt Sauce

Ingredients

1 salmon filet (approx. 1 lb.)

3 tbsp. olive oil

1 medium onion, chopped

1 tsp. sea salt

1 tsp. black pepper

1/2 cup breadcrumbs

1 large egg

3/4 cups yogurt

1 granny smith apple (or your favorite peach)

1 tsp. lemon zest, grated & 4 tbsp. lemon juice

1 tbsp. fresh cilantro, chopped

1 tbsp. fresh mint, chopped

Preparation (Serves 4)

1.  Cook one salmon fillet just until it flakes, no longer.

2.  In a medium skillet, heat 1 tablespoon of oil over medium-high heat.  Add 1 medium onion, finely chopped, and season with 1 teaspoon sea salt and 1 teaspoon ground pepper.  Cook until onion is tender, about 3 minutes.  Transfer to a bowl and let cool.  Stir in 1/4 cup plain dried breadcrumbs, 1 large egg, 1 teaspoon grated lemon zest, and 3 Tablespoons fresh lemon juice.  Gently fold in flaked salmon fillet.

3.  Season 1/2 cup plain dried breadcrumbs with salt and pepper.  Divide salmon mixture into 8 portions and dredge in breadcrumbs.  Form into 3/4 inch-thick cakes, patting crumbs to adhere.

4.  In a medium skillet, heat 1 tablespoon oil over medium.  In two batches, cook salmon cakes until golden brown, 3-5 minutes per side, adding one more tablespoon of oil for the 2nd batch.  Serve with Yogurt Sauce.

Yogurt Sauce with Herbs and Apples (or Peaches)

Stir together 3/4 cup yogurt, 1 Granny Smith apple, peeled and grated, 1 tablespoon fresh lemon juice, 1 tablespoon chopped fresh cilantro, and 1 tablespoon coarsely chopped fresh mint.  Season with sea salt and ground pepper to taste.

Health Benefits of this Selection...

Salmon 

Offers essential nutrients important for human health. In fact, the fat composition of salmon has recently been evaluated as superior not only because of its rich omega-3 content, but also because of its great ratio of omega-3s to omega-6s and its health-supportive balance of saturated, monounsaturated, and polyunsaturated fats. Each of these features in the fat composition of salmon helps reduce risk of unwanted inflammation and helps maintain the integrity of our immune and circulatory systems.  Salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.

Yogurt

An excellent source of protein, calcium, riboflavin and vitamin B12. Compared to milk, yogurt contains more calcium and protein because of added cultures (unique living microorganisms) in the yogurt. Cultures are responsible for many of the health benefits, including the aid of gastrointenstinal  problems like lactose intolerance, colon cancer and inflammatory bowel disease. Yogurt also improves natural defense, helps reduce the risk of high blood pressure and helps prevent osteoporosis. 

Mint

Great for a nervous stomach and settling the digestive tract, mint has long been used in teas and recipes for its health benefits. It also boasts antifungal properties, aids greatly in respiratory disorders and is great for the skin!