Fresh Salmon Burgers

Fresh sockeye salmon patty between PC Multi-Grain Rounds

This salmon burger recipe is very fast to pull together and delivers ample amounts of omega-3s, protein, b-vitamins, selenium and antioxidants (including astaxanthin which is what give wild salmon its red colour). 

Salmon is one of nature’s richest sources of Omega-3 essential fatty acids.  As the body cannot produce these essential fats on its own, it is very important that they are acquired through a healthy diet. 

Fresh salmon burger is a tasty way of consuming omega-3s which benefits many health conditions including : arthritis and inflammatory condition, attention deficit disorder, cholesterol and blood pressure, depression and mood regulation, digestive system health and healthy skin and hair.  

On a summer trip to BC, we were driving on the Sea-to-Sky Highway to Whistler, I looked out the window and saw a black bear not far from the road.  Because we were driving at highway speed, in a second, the bear was out of my sight.  But what stuck in my head was the bear’s thick, shiny and lustrous fur on it’s body.  What do bears eat? Salmon (15 per day in the spring!!) and berries.  Makes sense that omega -3s from the salmon and antioxidants in berries grows thick beautiful fur. I made the connection that if I eat like a bear I will also have beautiful thick shiny hair on my head!  

Makes 4 burgers patties 

Ingredients:

1 egg

½ cup (125 ml) fresh bread crumbs (or gluten-free bread crumbs)

1 clove garlic, minced

3 tbsp. finely chopped onion

2 tbsp. finely chopped fresh dill or 2 tsp. dried dill

1 tbsp. lemon zest

2 tsp. Dijon mustard

1 lb. boneless, skinless fresh sockeye or wild-caught salmon fillets (or two cans of 213 g of Canned Sockeye Salmon, e.g. Safe Catch, Rain Coast, The Fishery)

Instructions:

  1. Combine all ingredients in a food processor and pulse until combined.  If using canned salmon, you do not need a food processor,  combine all ingredients in a bowl and mix well. 

2. Form into 4 equal size patties.

3. Heat oil in 12-inch nonstick skillet over medium-high heat until shimmering.

4. Gently lay burgers in skillet and cook until crisp and well browned on first side, 4 to 5 minutes.

5. Gently flip burgers and continue to cook until golden brown on second side, about 4 minutes.

Serve with lemon wedges.

Salmon Tips: Consumers have a choice of farmed or wild salmon.  The most common salmon available at your supermarket is Atlantic salmon which is 99% farmed.  Farmed salmon contains more calories and  fat than wild salmon.  Farmed salmon also contains more contaminants such as mercury, PCBs, dioxins, chlorinated pesticides.  Wild salmon including sockeye, pink, coho, chum, chinook,  

Tip: Because dried herbs are generally more potent and concentrated than fresh herbs, you’ll need less — typically three times the amount of fresh herbs as dry. For example, if a recipe calls for 1 tablespoon of fresh oregano, you need only 1 teaspoon of dried, since 3 teaspoons equal 1 tablespoon.

Author: vickinutritionist

As a graduate with honours from the Institute of Holistic Nutrition in Toronto, Vicki is a Registered Nutrition Consultant Practitioner, also holding a Bachelor of Arts Degree from the University of Toronto. Before founding Health by Nutrition™, Vicki worked as manager and principal nutritionist at Canada's largest weight management and nutrition centre. During her tenure, she helped hundreds of clients lose weight and reach their health goals. Her experience and extensive training in weight management and holistic nutrition makes her an exceptional coach to become your partner in success. Vicki is a professional member in good standing with the Canadian Association of Natural Nutrition Practitioners.

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