Coronavirus: Check here for latest ChristianaCare visitor and other information. >

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.

Ingredients

1 lb fresh salmon, skin removed
Zest from ½ a lemon
1 egg white
Black pepper
1 tablespoon Italian parsley, minced
Whole wheat hamburger buns
Optional: Red onion slices, mixed greens or lettuce

Directions

  1. Cut salmon into large chunks. In the bowl of a food processor, pulse the garlic clove until very finely minced.

  1. 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.

  1. 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.
  2. 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.

  1. 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.

  1. Flip and continue to grill for another 2-3 minutes or until burgers are cooked through and reach 145 °. Take care not to overcook.

  1. During the last minute of grilling, place hamburger buns cut side down on the grill. Grill briefly until lightly browned and remove.

  1. To serve, top browned buns with salmon burger, creamy basil spread, red onion and greens. Serve hot.

Serves 4.

Nutrition

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
Protein 31 g

Creamy Basil Spread

Ingredients

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

Directions

  1. 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.

  1. 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.

Serves 4.

Nutrition

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
Protein 4 g
Top