Salmon Burgers with Cilantro Avocado Sauce

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The first time I made the salmon burgers, I seared them in my cast iron for a few minutes on each side, ensuring crispy edges and a juicy middle. This time I decided to bake them in the oven, they were still really juicy and just as flavorful, but weren’t as crispy! They can certainly be placed on the grill too! It all comes down to personal preference! These salmon burgers are easy enough to make during the week for meal prep too and are perfect for lunch the next day. I love chopping them up and add them into salads, pitas, or in tacos!

Further Food Nutritionist Commentary:

Numerous studies find that the fish oil in salmon may help protect brain health and reduce risk of heart disease. Plus, salmon's rich in B vitamins, potassium, selenium, which can help protect against bone health and reduce the risk of cancer. ​In every serving of avocado, they provide nearly 20 vitamins and minerals, including lutein, folate and potassium, which are good for your eyes, enhance cell repair and needed during pregnancy and help control blood pressure, respectively. While avocados are high in fat, it’s the good kind of fat, called monounsaturated fats, which help lower bad cholesterol. Therefore, eat in moderation as they have a lot of calories per serving-with 1/5 of a medium avocado/1 oz is equal to 50 calories. Not sure what to do with any avocado leftover? It's a great addition to any salad or eat as is!

By Nikki Nies, MS,RD, LD

Salmon Burgers with Cilantro Avocado Sauce

  • Prep Time:15 minutes
  • Cook Time:30 minutes
  • Servings: 4

Ingredients

1 lb wild caught salmon
1/2 cup bread crumbs (*I used sprouted crackers, turn into bread crumbs w/ food processor)
1/4 cup onion, chopped
1/2 cup parsley, chopped
few pinches of sea salt (or to preference)
few pinches of pepper (or to preference)
3 heaping tablespoons Dijon Mustard
juice of 1 lime
1 egg

Cilantro Avocado Sauce:

1/2 cup cilantro leaves, chopped
1 whole avocado
1/2 teaspoon pink himalayan sea salt (or to taste)
pepper to taste
1/2 cup olive oil (*or more to thin to desired to consistency)
juice of 1 lime

Instructions

1. Pre-heat the oven to 375 degrees and line a baking sheet with parchment paper. Set aside.

Side note: If you only have one food processor, like me! make the sauce first, so you don’t have to completely wash it out after using it for the raw fish.

2. Over medium heat, add 1 tbsp. coconut oil or olive oil to a sauce pan and cook the onion until fragrant/tender. Roughly 5-7 minutes. Set aside and allow to cool.

3. In a large mixing bowl, add the beaten egg and the salmon burger ingredients except for the salmon to the bowl.

4. For the salmon. I buy 1 pd. of wild salmon, therefore I have to take the skin off. I then, add the salmon into chunks, into my food processor and pulse it a few times. The consistency will be chunky, be careful to not over process and pulse where it turns into a pate or mush. You want it to hold together.

5. Add the salmon to the bowl and mix thoroughly.

6. Separate the mixture into four even patties and place in the parchment paper. Bake at 375 for 12 minutes on one side THEN flip, bake for an additional 8-10 minutes on the opposite side.

Serve in on patties, in a pita, on tacos with the sauce! The burgers will stay fresh for up to three days or freeze them for the longer!

For the Cilantro Avocado Sauce:

1. Combine all the ingredients in your food processor or blender and mix until creamy. Taste test and adjust to preference. Makes one 1 cup or so and will last about 1 week in fridge.

1. Pre-heat the oven to 375 degrees and line a baking sheet with parchment paper. Set aside. Side note: If you only have one food processor, like me! make the sauce first, so you don’t have to completely wash it out after using it for the raw fish. 2. Over medium heat, add 1 tbsp. coconut oil or olive oil to a sauce pan and cook the onion until fragrant/tender. Roughly 5-7 minutes. Set aside and allow to cool. 3. In a large mixing bowl, add the beaten egg and the salmon burger ingredients except for the salmon to the bowl. 4. For the salmon. I buy 1 pd. of wild salmon, therefore I have to take the skin off. I then, add the salmon into chunks, into my food processor and pulse it a few times. The consistency will be chunky, be careful to not over process and pulse where it turns into a pate or mush. You want it to hold together. 5. Add the salmon to the bowl and mix thoroughly. 6. Separate the mixture into four even patties and place in the parchment paper. Bake at 375 for 12 minutes on one side THEN flip, bake for an additional 8-10 minutes on the opposite side. Serve in on patties, in a pita, on tacos with the sauce! The burgers will stay fresh for up to three days or freeze them for the longer! For the Cilantro Avocado Sauce: 1. Combine all the ingredients in your food processor or blender and mix until creamy. Taste test and adjust to preference. Makes one 1 cup or so and will last about 1 week in fridge.

Nutrition Information

Per Serving: Calories: 485; Total Fat: 36 g; Saturated Fat: 6 g; Monounsaturated Fat: 4 g; Polyunsaturated Fat: 1 g; Cholesterol: 92 mg; Sodium: 918 mg; Potassium: 634 mg; Carbohydrate: 15 g; Fiber: 4 g; Sugar: 1 g; Protein: 24 g

Nutrition Bonus:

Vitamin C: 31%; Vitamin A: 18%; Iron: 10%; Calcium: 2%

 

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