Getting Enough Calcium Part 2

Below is part two of the series on calcium. Part one may be found here.

January 23, 1986

Last week I wrote about getting plenty of calcium in your diet through the use of dairy products. Sea foods are another good source of calcium.

Salmon with bones has 167 milligrams calcium for each three ounces. Three ounces of sardines with bones has over twice as much – 372 milligrams for each three ounces. Be sure to eat the bones of both sardines and salmon to get maximum calcium.

Shrimp and oysters also have a good bit of calcium. A pound of perch, halibut, sole or Orange Roughy has about 600 milligrams of calcium so that’s about 125 to 150 milligrams per serving.

Salmon Cakes

1 15-ounce can salmon

2 eggs, slightly beaten

1 cup crushed crackers

Salt and pepper


Combine salmon using juices and bones, eggs, crackers, and desired seasoning. Form into small flat cakes. Pour about 1 tablespoon oil into skillet. Heat. Saute salmon cakes in oil until golden brown. Serve with tartar sauce. Will make 6 salmon cakes.

Salmon Rice Loaf

1 15 or 16-ounce can salmon

1 cup cooked rice

1/2 cup milk

2 eggs, beaten

2 tablespoons butter, melted

1 tablespoon parsley flakes

1/2 teaspoon salt


1 can tomato soup

1/2 cup dairy sour cream

Combine all ingredients including juice and bones of salmon. Form into loaf and put in greased pan. Bake 1 hour at 350 degrees. Heat soup. Stir in sour cream. Serve with loaf. Makes 6 servings.

Salmon Casserole

4 ounces medium noodles

1 16-ounce can salmon

1 10 1/2-ounce can tomato soup

1 cup grated cheddar cheese

1 tablespoon minced onion

1 teaspoon prepared mustard

2 teaspoons Worcestershire sauce

1/4 cup crushed soda crackers

2 tablespoons melted butter

Cook noodles. Combine rest of ingredients except crackers and butter. Add noodles. Mix lightly. Pour into casserole dish.

Mix crumbs with butter and sprinkle on top. Bake at 350 degrees for 40 minutes. Serves 6.

Polynesian Fish Balls

1 pound fish fillets, chopped fine

5 ounce can water chestnuts, chopped fine

1/2 cup almonds, slivered

2 tablespoons cornstarch

2 tablespoons soy sauce

2/3 cup oil

Combine first five ingredients. Shape in one-inch balls. Heat oil in skillet. Fry fish ball, turning carefully. Just before serving, combine with sauce.


1 13 1/2 ounce can pineapple chunks

1 tablespoon soy sauce

1/2 cup vinegar

1/2 cup sugar

3 tablespoons cornstarch

1/2 cup celery, sliced thin

1/2 slivered green onions

Drain juice from pineapple. Add water to make 1 cup. Add soy sauce and vinegar. Heat. Mix sugar, cornstarch and a little water to make thick sauce. Slowly stir into hot liquid. Cook until sauce is thick and clear. Add onions, celery and pineapple. Heat Pour over fish balls.


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