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Salmon Cakes with Roasted Sweet Potatoes & Green Beans

Satisfy a burger craving with salmon burgers by Healthy Recipe Challenge Runner-Up, John Truitt.

  • Serving Size: 1 salmon cake, 1/4 cup green beans, and 1 sweet potato
  • Recipe Makes: 4 servings

 

Ingredients: 
  •  1, 15-ounce can of salmon*
  •  1/2 large onion (or 1 small onion), diced or cut into very small pieces
  •  1 egg
  •  1/2 cup Corn Flakes**
  • 1 and ½ teaspoons baking powder
  • 2 tablespoon cooking oil (vegetable, canola, or olive oil)
  • 1 can of green beans
  • 4 small, fresh yams
Directions: 

Salmon Cakes:

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Open the canned salmon, and drain off the liquid into a bowl.
  3. Pick out any bones you might see.
  4. Save 1-2 tablespoons of the liquid.
  5. Cut onion into small pieces.
  6. Mix together the onion, egg and salmon in a large bowl.
  7. Crush Corn Flakes, and stir into salmon mixture.*
  8. Add two tablespoons of salmon juice and baking powder to the salmon mixture. Mix well.
  9. Form mixture into 4 patties.
  10. Use a tablespoon of oil to grease a baking sheet, and place the 4 patties on it. Bake for about 25-30 minutes or until the bottom of the patty turns golden brown and the internal temperature reaches 165 degrees Fahrenheit.

Green Beans:

  1.  While the salmon cakes are cooking; open, drain, and rinse the can of green beans. Pat them dry with a towel.
  2. Use 1 tablespoon of cooking oil to grease another baking sheet or skillet. Put the beans into it.
  3. Bake them in the oven with the salmon for 15-20  minutes in the 375 degree oven. The green beans should brown just a bit. 

Sweet Potatoes:

  1.  While the rest of the food is baking, scrub your potato to remove any dirt. Pierce each one with a fork multiple times.
  2.  Arrange potatoes in a circle. Microwave on high for 8-13 minutes.
  3. Use a fork to turn potatoes halfway through cooking time.
  4.  Wait a couple minutes after the potatoes are done cooking before handling the hot potatoes.
  5. Check to see if your fork can slide into the center of the potato like butter. Then, cut them in half, and flavor with salt.

Notes:
*Try canned chicken or tuna in this recipe instead of the salmon.
**Rice Checks, Wheat Bran, whole wheat Os, and other cereals with little flavor could replace Corn Flakes.

Nutrition Information: 

1 salmon cake, 1/4 serving of green bean, and 1 yam provides: 

  • 306 Calories, 11 g. Fat, 2 g. Saturated Fat, 808 mg. Sodium, 29 g. Carbohydrates,  6 g. Fiber and 22 g. Protein
Allergy Warning: 

This recipe contains fish. 

  • If you are allergic to canned fish, try canned chicken instead.
Cut Down on Choking: 

For kids 2- 4 years old, serve food in the following ways:

  • Cut salmon cakes and green beans into bite-sized, 1/2 inch portions.
  • Peel, and add milk or water to the the sweet potato. That way, kids can eat it as a puree. 
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