Coogans Race

Coogans Race

Monday, January 13, 2014

Baked Salmon Cakes with Avocado Cilantro Dressing

 Wazzup Fitties,
     so this weekend I went shopping and bought a bunch of food to try. Below are the recipes for the salmon cakes and feta stuffed chicken I made this week. Remember, these are adapted from +Skinnytaste Gina .

Saute 3/4 cup yellow onion, 1.5 cups chopped celery,
1.5 cups orange bell peppers, 1/2 cup green bell pepper and
1/4 cup cilantro in 1 tbsp olive oil.

1/2 lb Salmon fillet seasoned and seared
on each side for 5 minutes.

Flake cooked salmon, add veggie medley,
1 tspn hot sauce, 1/2 tspn lawry's salt,
1 cup breadcrumbs, 3 tbsp light mayo,
3 tbsp non fat greek yogurt,  1.5 tbsp dijon
mustard, 3 egg whites and 1 large egg lightly beaten
and mix together to look as above. Leave in fridge for
30 minutes or more.

Take 1/4 cup portions of mix,
arrange in patty form and place
on non-stick foil.

Bake on each side for 12-15 minutes @
400 degrees Fahrenheit and dig in :).


  Now, if you want the whole shebang you can make a simple and refreshing dip for these salmon cakes to mingle with. 

Avocado Cilantro Dressing

This dressing is really good, it is mayonaisseless and quite simple to make.
1 hass avocado
1/4 cup fresh cilantro
3/4 cup low fat buttermilk
1 garlic clove
1 small jalepeno (remove seeds, but keep em if you feelin saucy 
1 scallion (chopped)
1/2 tsp black pepper and salt
1/8 tsp cumin seeds
1 juice of lime.
 Throw these all in a blender and mix until you see no more cilantro pieces and voila you have a refreshing eggless salad dressing. This recipe makes 6 servings and yields 64.9 calories, mainly from the 4.8 grams of fat from the avocado and buttermilk used in this recipe. It's rather thick, so you can use this as a dip as well. Enjoy


  1. So these are the salmon cakes you were talking about. It doesn't sound like too difficult of a recipe. I may try it without the breadcrumbs. What did you eat it with?

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  3. I was actually supposed to use whole wheat breadcrumbs but I did not have any :). I actually just had two salmon cakes with salad and the avocado dip. Surprisingly I was actually satisfied with that for dinner. I didn't feel full or hungry, I just felt good.