Instructions

• If using frozen salmon, thaw overnight in the refrigerator. Pat the 1/2 pound salmon filet dry with paper towels and season both sides with kosher salt and freshly ground black pepper.
• Heat a large skillet over medium-high heat until hot. Lightly spray the skillet with olive oil cooking spray. Add the salmon and cook until browned on one side, about 4 to 5 minutes; flip and cook another 4 to 5 minutes, or until the salmon flakes easily with a fork. Transfer the salmon to a dish to cool, then flake into a large bowl.
• Wipe the skillet clean if desired, add 1 tablespoon olive oil, and reduce heat to medium-low. Add 3/4 cup small-diced red onion, 1 1/2 cups small-diced celery, 1/2 cup small-diced red bell pepper, 1/2 cup small-diced yellow bell pepper, 1/4 cup minced fresh parsley, 1 tablespoon drained capers, 1/4 tablespoon hot sauce, and 1 1/2 teaspoons Old Bay seasoning. Cook, stirring occasionally, until the vegetables are soft, about 18 to 20 minutes. Season with kosher salt and freshly ground black pepper as needed. Remove from heat and let cool to room temperature.
• To the large bowl with the flaked salmon add 1 cup seasoned breadcrumbs, 3 tablespoons light mayonnaise, 3 tablespoons fat-free Greek yogurt, 1 tablespoon Dijon mustard, the cooled vegetable mixture, the 1 large egg (lightly beaten), and the 3 large egg whites (lightly beaten). Mix until combined and the mixture holds together.
• Cover the bowl and chill in the refrigerator for 30 minutes (or place in the freezer for 10 minutes) to firm the mixture and make it easier to shape.
• Preheat the oven to 400°F. Lightly spray a nonstick baking sheet with olive oil cooking spray.
• Shape the salmon mixture into 15 cakes (scant 1/4 cup each) and arrange them on the prepared baking sheet, leaving space between each cake.
• Bake the salmon cakes for 20 minutes, or until they are golden and cooked through. Serve with the Zesty avocado cilantro dressing.