Salmon and Un-Fried Green Pepper Croquettes

Ingredients

• Nonstick cooking spray
• One 6-ounce can salmon
• such as Bumble Bee Prime Fillet Atlantic Salmon
• drained
• 3 ounces fresh salmon fillet
• chopped very fine
• 1/4 cup Roccos Magnificent Mayonnaise (page 200) or store-bought reduced-fat mayonnaise
• such as Hellmans Low-Fat Mayonnaise Dressing
• 1/2 cup jarred fried peppers
• such as Cento Sauteed Sweet Peppers with onions
• roughly chopped
• 1 scallion (white and green parts)
• sliced thin on the diagonal
• 2 tablespoons chopped fresh flat-leaf parsley
• Salt and freshly ground black pepper
• 1/2 cup whole-wheat panko breadcrumbs
• such as Ians All-Natural

Instructions

1. Preheat the oven to 450 F. Spray a 12-cup mini-muffin pan with cooking spray, and set it aside.
2. In a medium bowl, combine the canned salmon, fresh salmon, mayonnaise, peppers, scallion, and parsley.
3. Mix the ingredients thoroughly for about 1 minute.
4. (This activates the protein in the raw salmon, which acts as a binder for the mixture.)
5. Season with salt and pepper to taste.
6. Put the panko in a shallow dish.
7. Divide the salmon mixture into 12 equal portions (about 1 ounce each) and roll each portion into a ball.
8. Roll the salmon balls in the panko to coat completely.
9. Place the croquettes into the cups of the prepared muffin pan.
10. Spray the tops of the croquettes with cooking spray.
11. Bake until the breading is golden and they are hot throughout, 8 to 9 minutes.
12. Gently lift the croquettes out of the muffin pan with a fork or a mini offset spatula.
13. Serve immediately.
14. Fat: 24.5g (before), 6g (after)
15. Calories: 432 (before), 156 (after)
16. Protein: 15g
17. Carbohydrates: 10g
18. Cholesterol: 38mg
19. Fiber: 2g
20. Sodium: 568mg