The grated lemon zest and lemon juice are the perfect counterpoint to the rich flavor of the salmon. If you like, serve lemon wedges with the salmon loaf.

Ingredients

1 pound baking potatoes, peeled and thinly sliced

3 cloves garlic, slivered

1/2 teaspoon salt

1 can (14 3/4 ounces) pink salmon (not drained)

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1/2 cup quick-cooking oats

3 scallions, thinly sliced

2 teaspoons grated lemon zest

3 tablespoons fresh lemon juice

2 large egg whites

Directions

1. Preheat the oven to 350°F. Spray an 8 1/2 x 4 1/2-inch loaf pan with nonstick cooking spray.

2. Bring a large pot of water to a boil. Add the potatoes and garlic. Reduce to a simmer and cook until the potatoes are tender, about 7 minutes. Drain, reserving 1/4 cup of the potato cooking liquid. Transfer the potatoes and garlic to a large bowl and mash with a potato masher.

3. Add the reserved potato cooking liquid, the salt, salmon, spinach, oats, scallions, lemon zest, lemon juice, and egg whites to the mashed potatoes. Mix well, breaking up the salmon and any bones (leave them in).

4. Spoon the mixture into the loaf pan, smoothing the top. Bake 35 minutes, or until a toothpick inserted in the center of the loaf comes out clean. Cool in the pan for 15 minutes before inverting onto a serving platter. Serve warm or chilled. Makes 6 servings

Nutrition Facts

per serving
calories 299
total fat 7.3g
saturated fat 1.8g
cholesterol 58mg
dietary fiber 5g
carbohydrate 31g
protein 28g
sodium 955mg
 

Good source of: beta carotene, calcium, folate, magnesium, niacin, omega 3 fatty acids, potassium, riboflavin, selenium, vitamin B12, vitamin B6, vitamin C, vitamin D

Canned Salmon Benefits

Along with the heart-healthy omega-3 fatty acids found in canned salmon, you will get an additional boost of calcium by eating the bones, which are softened and delicate, making them entirely edible. The average amount of calcium in ½ cup of canned salmon with the bones is 290 mg—almost equivalent to 1 cup of milk, which has 300mg calcium. While calcium helps prevent osteoporosis, some studies show that getting enough calcium may also help lower blood pressure.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 12 Sep 2011

Last Modified: 24 Mar 2015