There's nothing quite like biting into a juicy, tender burger. However, red meat is not on everyone's radar and should at least be consumed in moderation, considering its high saturated fat content. But if you savor the burger experience and like to enjoy one more often than not, a great way to up the ante on its nutritional levels is to use salmon as the foundation. This recipe shows you how to quickly and easily put together a salmon burger with just a handful of ingredients. Enjoy!
Not only is salmon high in protein, but it is also rich in "good fats," also known as omega-3 fats, which are praised for their anti-inflammatory properties. Inflammation is the source of many diseases, including diabetes, some cancers, arthritis, and heart disease. Omega-3 fats are also helpful for people with age-related cognitive decline, including those with Alzheimer's. Additionally, salmon provides the full day's requirement of vitamin D in just one, 4-ounce serving. In the same serving, salmon provides more than 50 percent of the daily requirement for B12, niacin, and selenium. It is also an excellent source of B6 and magnesium.
This recipe doesn't add much to the salmon base, but what it does add brings a host of flavors! The egg helps to hold things together while the garlic, mustard and scallions add an earthy bite. I genearlly fry mine in a skillet, but you could take the health factor up a notch by cooking in the oven at 400 degrees Fahrenheit for about 8-10 minutes.
This salmon burger recipe is perfect for a family of four or to serve at a party. You could even shape the burgers smaller and, after cooking, serve them as an appetizer fit for a gathering.
To make sure you're getting the best fish for your buck (and your gut), check out the Monterey Bay Aquarium portal, where you can find the best salmon -- and other fish -- by region.
Makes 4-5 patties
- 20 ounces salmon
- 2 scallions
- 1 teaspoon mustard
- 1 clove garlic
- 1 egg
- 1/2 teaspoon sea salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
In a food processor, pulse together all the ingredients until evenly combined.
Form into patties and fry in oil in a saucepan over medium-high heat for approximately 1-2 minutes on each side.
Serve as you wish -- in a bun, with ketchup or with a squeeze of lemon.
Photo Credit: GlowKitchen