Light, crispy and flavourful: 2 seafood cakes recipes

A traditional East Coast favourite, enjoy these yummy seafood cakes at home. For restaurant quality meal your family will love, without all the fuss, look no further!

Healthy and delicious, salmon is an excellent source of omega-3s, which are linked to the prevention of many diseases. Salmon is also a good source of vitamin B12, required for healthy blood cells and proper nervous system functioning.

Prep time: 5 minutes

Cooking time: 15 minutes

Serves: 4

• 1 baking potato: 250 g (8 oz), thinly sliced
• 425 g (15 oz) canned pink salmon, drained
• 30 ml (2 tbsp) plain bread crumbs
• 15 ml (1 tbsp) olive oil
• 80 ml (6 tsp) Dijon mustard
• 45 ml (3 tbsp) chopped fresh dill
• 30 ml (2 tbsp) chopped parsley
• 30 ml (2 tbsp) cider vinegar
• 5 ml (1 tsp) light brown sugar
• 30 ml (2 tbsp) light mayonnaise
• 5 ml (1 tsp) grated lemon zest
• 30 ml (2 tbsp) fresh lemon juice

1. In a small pot of boiling water, cook the potato for seven minutes (or until tender). Drain, transfer to a large bowl and mash with a potato masher. Set bowl aside to cool (to room temperature).
2. Meanwhile, make sauce. In another small bowl, stir together 20 ml (four tsp) each of the mustard, dill, vinegar, brown sugar. Stir in 30 ml (two tbsp ) of water. Set the sauce aside.
3. To the mashed potato, add the mayonnaise, the remaining 10 ml (two tsp) of mustard, lemon zest and lemon juice. Add the salmon and mix together. Shape mixture into four cakes.
4. In a shallow bowl or on a sheet of wax paper, stir together the parsley and bread crumbs. Dredge the cakes in the parsley-crumb mixture, patting them well so it adheres.
5. In a large nonstick skillet, heat oil over medium heat.  Add the salmon cakes and cook them for four minutes per side (or until they're piping hot and crusty). Serve the salmon cakes with dollops of the mustard-dill sauce.

• 271 calories
• 15 g carbohydrates
• 12 g fat
• 2.5 g saturated fat
• 22 g protein
• 1.3 g fibre
• 60 mg cholesterol
• 852 mg sodium

Crabmeat is sweet and delicate. Combined with scallions, mustard and stiffly beaten egg whites, it makes amazingly light crab cakes. The relish provides a counterpoint to the cakes' richness. Cantaloupe is the best melon source for beta-carotene: 250 ml (one cup) provides 38 percent of your daily value, and may protect against certain forms of Cancer and vision loss.

Prep time: 5 minutes

Cooking time: 15 minutes

Serves: 4

• 500 g (1 lb) lump crabmeat, picked over for cartilage
• 4 scallions, thinly sliced
• 2 egg whites
• 125 g (1/2 c) plain bread crumbs
• 30 ml (2 tbsp) olive oil
• 50 ml (1/4 c) fresh lime juice
• 30 ml (2 tbsp) honey
• 15 ml (1 tbsp) plus 10 ml (2 tsp) Dijon mustard
• 500 g (2 c) cantaloupe chunks (1 cm thick)
• 1 green pepper, diced
• 250 g (1 c) cherry tomatoes, quartered
• 2 ml (1/2 tsp) salt

1. In a medium bowl, whisk together the lime juice, honey and 15ml  (one tbsp) of mustard. Add the cantaloupe, green pepper and tomatoes. Toss to combine. Refrigerate until ready to serve.
2. In a separate bowl, combine the crabmeat, scallions, and remaining 10 ml (two teaspoons) of mustard and salt. Beat egg whites until stiff peaks form and gently fold into the crabmeat mixture. Gently shape into eight patties.
3. Dip the patties in the bread crumbs. In a large nonstick skillet, heat 15 ml (one tbsp) of the oil over medium heat. Add four crab cakes to the pan, and cook for two to three minutes per side (or until hot and cooked through). Transfer crab cakes to a plate. Repeat with the remaining 15 ml (one tbsp) oil and four crab cakes. Serve crab cakes with the relish.

• 323 calories
• 30 g carbohydrates
• 9.8 g fat
• 1.4 g saturated fat
• 28 g protein
• , 2.2 g fibre
• 114 mg cholesterol
• 913 mg sodium

Skip the fast-food meal and opt for a healthier option that's full of flavour—make homemade salmon or crab cakes today!