Wild Caught Salmon Burgers
Delicious, healthy, protein-packed salmon burgers made with simple, yet high quality ingredients. Perfect meal for two or double for four! Whip these up for dinner in less than 20 minutes!
- 1 can Wild Caught Salmon (6 oz, drained)
- 1 stalk celery (chopped)
- 2 whole eggs (free range)
- 1/4 cup panko bread crumbs
- 1 tsp minced dried onion (or 1/2 tsp onion powder)
- 1 tsp minced dried garlic (or 1/2 tsp garlic powder)
- 1 tbsp olive oil (extra virgin)
- 1/2 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 tsp dried dill weed
- 1 tbsp fresh chives (chopped)
- 1 tbsp fresh parsley (chopped)
First, make the dill sauce to let it marinate. Combine plain greek yogurt, lemon juice, dill weed, chives, parsley, salt & pepper to taste. I couldn’t wait around to eat (I get hangry) but, if you make an hour ahead of time it’s even better.
Once sauce is made whisk two eggs in a bowl until slightly fluffy.
Next, add in the drained salmon to the bowl along with celery, bread crumbs, onion, and garlic. Add 1/4 teaspoon salt & pepper and mix until combined.
In a skillet on medium heat add in olive oil and heat for 2 minutes. With the mixture form two large or four small patties. Cook patties on medium heat until browned on both sides, make sure to cook thoroughly and adjust heat lower as needed.
Finally, once the patties finish cooking top off with the dill cream sauce. Serve on whole wheat sandwich thin (like I did) or eat it by itself or atop mixed greens!
I am a huge advocate for adding more fish into your diet, especially fatty fish like salmon! This is because fatty fish is full of good fat; unsaturated omega-3 fatty acids to be specific. Omega-3’s have many potential health benefits. There is ongoing research on the anti-inflammatory effects of this type of fat. Incorporating more omega-3 rich foods into your diet has the potential to improve inflammation in the body and be cardioprotective (good for your heart). It is important to keep in mind that the way you cook your fish can change how nutritious it is. Baking, grilling, and broiling are the better ways to cook fish (and any food); try to avoid frying fish & foods in general.
After reading about the benefits are you eager to try more healthy fish recipes? Look here!
Why wild caught?
Specifically with salmon, farm raised Atlantic salmon is typically higher in omega-6 fatty acids rather than omega-3 fatty acids. The cause of this is the diet they are fed. Which, typically consists of a highly processed grain-based diet. On the flip side, wild caught Pacific or Alaskan salmon are higher in omega-3 fatty acids due to their diverse diet. In the wild their natural diet consists of smaller fish and algae. Omega-6 fatty acids are inflammatory which means they can cause inflammation. Omega-3 fatty acids are anti-inflammatory meaning that, they decrease inflammation.
If you are shopping for wild caught fish look for the Marine Stewardship Council label. Having this label ensures that what you are purchasing is truly wild caught fish obtained via sustainable practices.
Wild Caught canned salmon I recommend:
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