Nut-Free, Soy-Free
SERVES 4
PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES
Skip the beef, and try salmon burgers for a healthier fat balance and a unique flavor. They’re perfect for busy weeknights when you’re crunched for time or for an outdoor event where you need a healthy, yet easy, option. Serve these in lettuce wraps or on whole-grain buns with a side of potatoes and greens.
1 pound salmon, skin removed, cut into pieces
1 tablespoon Dijon mustard
1 tablespoon nonfat plain yogurt or nondairy yogurt
⅓ cup whole-wheat bread crumbs
½ shallot, coarsely chopped
2 garlic cloves, minced
Zest and juice of ½ lemon
¾ teaspoon cayenne pepper
1 teaspoon salt
½ teaspoon freshly ground black pepper
4 whole-wheat hamburger buns, toasted
4 pieces red-leaf lettuce
½ large tomato, sliced
½ red onion, thinly sliced
1 ripe avocado, pitted, peeled, and sliced
Bioactive ingredients:
salmon, yogurt, whole-wheat bread crumbs and buns, garlic, lemon, red-leaf lettuce, tomato, onion, avocado
1.
Preheat the oven to 450°F. Line a sheet pan with wax paper.
2.
Put the salmon in a food processor, and pulse until finely chopped.
3.
Add the mustard, yogurt, bread crumbs, shallot, garlic, lemon zest and juice, cayenne, salt, and pepper. Pulse until combined.
4.
Divide the salmon mixture into 4 equal parts on the prepared sheet pan.
5.
Using your hands, form each portion into a ball, then flatten gently into a patty.
6.
Transfer the sheet pan to the oven, and bake for 10 minutes. Flip the patties, and bake for 5 to 10 minutes, or until the outsides are slightly browned and each patty reaches an internal temperature of 145°F. Remove from the oven.
7.
Serve the salmon burgers on the buns with the lettuce, tomato, onion, and avocado.
Per Serving:
Calories: 395; Total fat: 17g; Saturated fat: 3g; Protein: 29g; Total carbohydrates: 33g; Fiber: 8g; Sugar: 7g; Cholesterol: 63g