SERVES 4 • PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM
30 MINUTES OR LESS
Keeping canned salmon, spices, allium family members (onions, garlic, or shallots), and flaxseed on hand means you can make this meal at a moment’s notice. These burgers are topped with a creamy, peppery yogurt and stone-ground mustard sauce. Add these burgers with dressing to a whole wheat bun, lettuce wrap, or on top of the
Balsamic-Roasted Bell Pepper, and Spinach Salad
. Try swapping the yogurt mustard sauce for
Tartar Sauce
or
Tzatziki Dip
.
2 tablespoons ground flaxseed
5 tablespoons water
2 (6-ounce) cans no-salt-added salmon, in water
2 medium shallots, finely diced (about ½ cup)
1 teaspoon dried dill weed
¼ teaspoon freshly ground black pepper
½ cup fat-free plain Greek yogurt
2 heaping teaspoons stone-ground mustard
1
.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2
.
In a small mixing bowl, combine the flaxseed with the water and let sit for 5 minutes until it congeals.
3
.
In a medium mixing bowl, put the salmon and separate with a fork. Add the shallots, dill, pepper, and flaxseed mixture. Mix
well until you can easily form a patty.
4
.
Divide the mixture into fourths and create four roughly equal-size patties. Place the patties on the baking sheet. Bake for 15 minutes until lightly golden brown on top, then carefully flip and bake for an additional 5 minutes, until the other side becomes golden brown.
5
.
In the meantime, in a small mixing bowl, mix the yogurt and mustard. Top each salmon burger with 2 tablespoons of the yogurt dressing. Serve, or store the fish in an airtight container for up to 3 days, and add the yogurt separately when serving.
Per serving:
Calories: 151, Total fat: 5g, Saturated fat: 1g, Cholesterol: 59mg, Sodium: 109mg, Potassium: 350mg, Magnesium: 31mg, Carbohydrates: 6g, Sugars: 3g, Fiber: 2g, Protein: 21g, Added sugar: 0g, Vitamin K: 0mcg