Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
Two 6-ounce cans boneless, skinless pink salmon, drained and finely flaked
1 cup dried bread crumbs, divided
3/4 cup pre-shredded reduced-fat Cheddar cheese
3/4 cup frozen corn kernels, thawed
1/3 cup light canola mayonnaise
2 tablespoons ketchup
1 large omega-3 egg, beaten
1 tablespoon canola oil
Combine the salmon, 1/2 cup bread crumbs, cheese, corn, mayonnaise, ketchup, and egg in a bowl and mix until combined.
Shape the mixture into 8 patties and coat with the remaining 1/2 cup bread crumbs.
Heat half the oil in a large nonstick skillet over medium heat. Cook the patties until golden brown, 5 minutes. Add the remaining oil to the skillet, flip the patties and cook an additional 4 to 5 minutes.
Omega-3 fats, found in seafood (especially salmon), flaxseed, canola oil, omega-3 eggs, and walnuts are a healthy type of polyunsaturated fat that can lower the risk of heart disease and some cancers. Omega-3s have also been linked to lower rates of depression and improved symptoms of rheumatoid arthritis. The National Academy of Sciences recommends a daily intake of 1.1g of omega-3 fats for women and 1.6g for men.
Light mayonnaise has about half the calories and fat of regular mayonnaise. If you and your family are concerned about calories, go with the lighter version. Canola mayonnaise contains omega-3 fat.
Corn, once thought of as a nutritionally ho-hum vegetable, is a great source of lutein, an antioxidant that keeps our eyes healthy as we age.
Of all the popular cooking oils on the market, canola oil is the lowest in saturated fat and the highest in omega-3 polyunsaturated fat. It also has a high smoke point which means you can heat it to a high temperature and it wont break down and burn.
