Incredible Salmon and Broccoli Croquettes

You can’t get much healthier than a recipe whose main ingredients are salmon and broccoli. This recipe isn’t your typical fried croquette, so you can feel good about indulging.
There are so many foods that people fry, that could be baked with a little cooking spray, to come up with a darn good alternative with half the fat.

These croquettes are a tender and flavorful example of this skinified method of cooking. We dipped them in some light Ranch dressing, but you could dip them in anything you like, or just eat them as they are.

Happy cooking!

Serves 4

2 slices light bread, made into bread crumbs in food processor
1 can salmon filets, drained with skin and large bones removed
1 cup broccoli, finely chopped
½ cup onion, minced
1 clove garlic, minced
1 tsp dijon mustard
1 large egg whites
½ small lemon, juiced
8 tablespoons light Ranch dressing
8 cups mixed salad greens
2 cups grape tomatoes, halved
4 tablespoons parmesan cheese , shaved

Preheat oven to 400.
Combine salmon, broccoli, onion, garlic, mustard, bread crumbs, egg white and lemon.
Spray baking sheet with cooking spray and roll salmon mixture into 12 balls. Bake for 20 minutes.
Serve with salad of greens, tomatoes and cheese with Ranch dressing.

What’s good for me in this dish?

Salmon is loaded with tryptophan, vitamin D, omega 3 fatty acids, selenium, protein, vitamins B3 and B12, phosphorus, and magnesium. Salmon is another powerhouse of nutrition that promotes brain health, heart health and blood pressure.

Broccoli is a cruciferous vegetable, and a powerhouse of nutrition. Vitamins C, K, A, folate, fiber, manganese, tryptophan and potassium help the body fight bladder, ovarian and prostate cancer. Broccoli is good for detoxification and stomach health; as well as cardiac and vision health. Wow!

Calories: 304
Total Fat: 9.45g
Cholesterol: 48mg
Sodium: 844mg
Total Carbs: 21.61g
Dietary Fiber: 4.85g
Sugars: 3.09g
Protein: 28.75g

Weight Watchers Points 6

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.


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