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    Nutrition Facts
    Poached Fresh Fish
    Amount Per Serving
    Calories 101 Calories from Fat 36
    % Daily Value*
    Total Fat 4g 6%
    Saturated Fat 1g 5%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Cholesterol 28mg 9%
    Sodium 38mg 2%
    Potassium 294mg 8%
    Total Carbohydrates 2g 1%
    Dietary Fiber 0.1g 0%
    Sugars 2g
    Protein 13g 26%
    Vitamin A 1%
    Vitamin C 2%
    Calcium 6%
    Iron 2%
    * Percent Daily Values are based on a 2000 calorie diet.
    Poached Fresh Fish – – Milk, Onion (chopped), Salmon (fillet of fresh fish (sole, salmon or haddock)), – Pour 1/4 cup (60 ml) milk into your skillet and gently heat. Add the onion and simmer until soft, then add your fish fillet. Cover and simmer 5-10 minutes. The fish should be opaque and flaky. Remove from heat and mash, or flake fish with fork. To store, separate into small containers and spoon your milk and onions over top. This also freezes nicely.

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      Nutrition Facts
      Salmon cakes
      Amount Per Serving
      Calories 226 Calories from Fat 63
      % Daily Value*
      Total Fat 7g 11%
      Saturated Fat 2g 10%
      Polyunsaturated Fat 2g
      Monounsaturated Fat 2g
      Cholesterol 54mg 18%
      Sodium 393mg 16%
      Potassium 273mg 8%
      Total Carbohydrates 25g 8%
      Dietary Fiber 1g 4%
      Sugars 2g
      Protein 15g 30%
      Vitamin A 1%
      Vitamin C 8%
      Calcium 7%
      Iron 9%
      * Percent Daily Values are based on a 2000 calorie diet.
      Salmon cakes – – Salmon (cooked fresh), Potatoes, Breadcrumbs, Soy Sauce, Lemon Juice, Egg (lightly beaten), Vegetable Oil, – Discard the bones carefully. In a large bowl, combine salmon, mashed potato, . cup bread crumbs, onion, lemon juice and soy sauce. Stir in egg. Shape into 6-8 patties. Coat each patty in bread crumbs. In non-stick skillet heat oil, add patties and cook 4 minutes per side. Transfer patties to baking sheet and place in oven preheated to 350°F (175°C). Bake 10 minutes more. Makes 6-8 patties.