Ditch the unnecessary fatty ingredients in a clean, updated version of the family favorite – baked, not fried.
1 1/2 lb boneless salmon fillets, skin on
1/2 tsp each sea salt and fresh ground black pepper, divided
Olive oil cooking spray
1 onion, any variety, finely chopped
2 large eggs plus 4 large egg whites, divided
1/2 cup fresh parsley, chopped
1/4 cup fresh dill, chopped
2 tbsp capers, rinsed and chopped
1/2 cup white whole-wheat flour
3/4 cup whole-wheat panko bread crumbs
3/4 cup nonfat plain Greek yogurt
1/2 to 1 1/2 tsp Sriracha or hot sauce, or to taste (TIP: For a non-spicy variation, substitute 2 tsp chopped fresh dill.)
3/4 tsp orange zest
2 tbsp fresh orange juice
6 oz stemmed arugula
1 large fennel bulb, trimmed and fronds removed, thinly sliced
1 red bell pepper, thinly sliced
6 tbsp fresh orange juice
1 tbsp raw honey
2 tsp Dijon mustard
Prepare sauce: In a small bowl, combine sauce ingredients; cover and refrigerate.
Preheat oven to 400°F. Place salmon skin side down on a large foil-lined baking sheet and sprinkle with 1/4 plus 1/8 tsp each salt and black pepper, dividing evenly. Roast until just opaque in the thickest part, 12 to 15 minutes. Let cool completely on baking sheet; keep oven at 400°F. Lift salmon from sheet, separating flesh from skin; discard skin. With a fork, flake salmon and transfer to a large bowl. Break flakes into 1/4-inch pieces.
Mist a nonstick skillet with cooking spray and heat on medium. Add onion, season with remaining 1/8 tsp each salt and black pepper and sauté, stirring occasionally, until soft and lightly browned, about 8 minutes. Add to bowl with salmon. Add whole eggs and 2 egg whites, parsley, dill and capers and stir well to combine. Divide mixture into 12 1/3-cup portions and place on a large plate or piece of parchment paper. Flatten into 3-inch-wide x 3/4- to 1-inch-thick patties. (MAKE AHEAD:Salmon patties may be prepared up to 1 day in advance; cover and refrigerate.) Arrange 3 wide, shallow bowls on a flat work surface. Fill the first bowl with flour, the second with remaining 2 egg whites and the third with panko. Dredge 1 salmon patty in flour, turning to coat and shaking off excess, then in egg whites and panko, turning to coat well. Transfer to a large parchment-lined baking sheet. Repeat with remaining patties. Bake, turning halfway, until patties are firm and panko is golden, 12 to 15 minutes.
Meanwhile, prepare salad: In a large bowl, combine arugula, fennel and bell pepper. In a small jar with a tight-fitting lid, combine orange juice, honey and Dijon. Screw lid on tightly and shake well; pour over salad and toss to coat. Divide among serving plates and top with patties and yogurt sauce, dividing evenly. Serve immediately.
Grain salads are fast and fantastic grab-and-go options for lunch or dinner. Toss your leftover cooked grains in your favorite homemade vinegar-based dressing. Pair with a protein of your choice, add grated veggies and fresh herbs, and top with avocado and toasted nuts and seeds. To get a jump start on the week’s meals, premake three portions of your favorite grain salad recipe using three 1-liter Mason jars. Preassemble this CBLT (coconut bacon, romaine lettuce and cherry tomato) grain salad for lunches or a quick dinner.