Salmon Burger

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Salmon burgers are an awesome alternative to the same ol’ boring hamburgers and hot dogs on the grill. Not only are they packed with heart healthy omega-3 fatty acids and countless other beneficial nutrients, they are freakin’ delicious. Bonus.

Further Food Nutritionist Commentary:

While dill weed is a member of the same family as parsley, cumin and bay leaf, it can hold its nutritional stance against its family members. While its use started in Greece and the Mediterranean, it's often times found in cabinets around the world and known as a great source of calcium, manganese, iron and flavonoids and are known for antioxidant, anti-inflammatory and antiviral properties. If you’re looking to curb your cholesterol intake, swap out regular eggs for egg whites. It's also a good sources of riboflavin and selenium, with each egg white containing 54 milligrams of potassium, an essential mineral of which most Americans do not get enough, and 55 mg of sodium.

By Nikki Nies, MS, Nutritionist

Salmon Burger

  • Prep Time: 10 minutes
  • Cook Time: 7 minutes
  • Servings: 5

Ingredients

2 pounds salmon fillet, skin removed
2 egg whites
1 tbsp honey mustard
½ cup Panko bread crumbs
2 tablespoon dill weed
½ teaspoon salt
4 whole wheat buns, toasted
condiments, for serving

Instructions

1. Heat grill or stovetop to medium.
2. Finely chop the salmon. Place in a large Ziploc bag and use a meat pounder to mash it.
3. Place all the salmon in a large bowl. Combine thoroughly with egg whites, mustard, breadcrumbs, salt, and dill weed. Form 4-5 patties.
4. Place the patties on the grill. Cook 5-7 min per side (or to 165 F).
5. Serve the salmon patties on the buns, with the toppings of your choice!

1. Heat grill or stovetop to medium. 2. Finely chop the salmon. Place in a large Ziploc bag and use a meat pounder to mash it. 3. Place all the salmon in a large bowl. Combine thoroughly with egg whites, mustard, breadcrumbs, salt, and dill weed. Form 4-5 patties. 4. Place the patties on the grill. Cook 5-7 min per side (or to 165 F). 5. Serve the salmon patties on the buns, with the toppings of your choice!

Nutrition Information

Per Serving:  Calories: 491 g; Total Fat: 18 g; Saturated Fat: 2 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 7 g; Cholesterol: 125 mg; Sodium: 674 mg; Potassium: 334 mg; Carbohydrate: 29 g; Fiber: 2 g; Sugar: 4 g; Protein: 54 g

Nutrition Bonus: Iron: 20%; Calcium 9%; Vitamin A: 7%

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