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Salmon Burgers

Salmon Burgers

No need to go fishing for a fresh recipe for a healthy salmon patty. This lunch or dinner dish is a perfect way to catch your heart-healthy Omega-3s. Canned salmon is a staple that’s delicious and as good for you as it is easy to prepare. Serve as burgers with lettuce and tomato or serve with a baked potato and green vegetables for a salmon patty dinner.

Recipe from Jason Kaiser, Team Leader, Wal-Mart Oral Care, Pfizer. Provided with permission from Speaking of Women’s Health keynote speaker Zonya Foco, R.D., and author of Lickety-Split Meals for Health Conscious People on the Go!

Ingredients

  • 1 15-ounce can red or pink salmon, packed in water, drained
  • 8 whole-wheat crackers, crushed
  • 1/4 cup seeded and finely-diced red bell pepper
  • 3 tablespoons “light” mayo or salad dressing
  • 1 teaspoon lemon juice (bottled or freshly squeezed)
  • 4 drops Tabasco sauce
  • 4 whole-grain hamburger buns
  • 4 lettuce leaves
  • 1 tomato (sliced)

Preparation

  • Place drained fish in a medium bowl (remove some of the skin, if desired); flake fish with a fork, mashing bones (great calcium).
  • Add the next 5 ingredients and mix well.
  • Shape the salmon mix into 4 patties.
  • Coat a large nonstick skillet with cooking spray and place over medium heat; cook salmon cakes, turning once, until lightly browned on each side.
  • Assemble into burgers.
  • Serve with vegetables.

This recipe makes 4 servings.

Nutritional Analysis (per serving)

  • 370 calories
  • 26 grams protein
  • 35 grams carbohydrates
  • 12 grams fat

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