The American Heart Association recommends eating two servings of fish per week. This week, get one of your two servings in burger form with these family-friendly and heart-healthy salmon burgers. No grill? No problem. The salmon patties can easily be cooked in a non-stick skillet over medium-high heat. When choosing hamburger buns, pay close attention to sodium levels. Bread and rolls can be surprisingly high in salt. Alternatively, serve burgers open-faced or over a bed of greens to keep the meal even lower in sodium.
1 lb fresh salmon, skin removed
Zest from ½ a lemon
1 egg white
1 tablespoon Italian parsley, minced
Whole wheat hamburger buns
|Optional: Red onion slices, mixed greens or lettuce|
- Cut salmon into large chunks. In the bowl of a food processor, pulse the garlic clove until very finely minced.
- Add ⅓ of the salmon chunks, lemon zest, egg white and a few grinds of black pepper to the bowl. Pulse until very finely chopped and almost paste-like.
- Add remaining salmon chunks to the food processor and pulse 3-5 more times or until the large chunks have been chopped into bite-sized pieces. Be sure not to over process. Dump salmon mixture into a bowl and gently mix in the minced parsley.
- Divide mixture into 4 portions and form 4 equal patties. Chill patties in the freezer for 30 minutes or in the refrigerator for at least 1 hour before cooking.
- Prepare grill for direct cooking and preheat over medium heat. Lightly oil cooking grates and grill salmon burgers with the lid closed for 3-4 minutes or until burgers are firm enough to be flipped.
- Flip and continue to grill for another 2-3 minutes or until burgers are cooked through and reach 145 °. Take care not to overcook.
- During the last minute of grilling, place hamburger buns cut side down on the grill. Grill briefly until lightly browned and remove.
- To serve, top browned buns with salmon burger, creamy basil spread, red onion and greens. Serve hot.
|Calories||336||Total Fat||10 g|
|Saturated Fat||2 g||Monounsaturated Fat||1 g|
|Polyunsaturated Fat||1 g||Trans Fat||0 g|
|Cholesterol||75 mg||Sodium||284 mg|
|Potassium||533mg||Total Carbohydrate||30 g|
|Dietary Fiber||2 g||Sugars||2 g|
Creamy Basil Spread
|¾ cup non-fat Greek yogurt|
|¾ cup packed fresh basil leaves|
|2 teaspoons fresh lemon juice|
|1 tablespoon low-fat mayonnaise|
|1 green onion, green part only|
- In the bowl of a food processor, combine all ingredients. Run the processor until Spread is smooth, pausing to scrape down the sides as needed.
- Scrape the spread into a bowl and if desired, season with pepper and salt. Cover and refrigerate until ready to use. Any leftover spread is delicious on a variety of sandwiches.
|Calories||36||Total Fat||1 g|
|Saturated Fat||0 g||Monounsaturated Fat||0 g|
|Polyunsaturated Fat||0 g||Trans Fat||0 g|
|Cholesterol||3 mg||Sodium||46 mg|
|Potassium||74 mg||Total Carbohydrate||2 g|
|Dietary Fiber||0 g||Sugars||2 g|