Friday salmon burgers - a healthy burger alternative

by Anne Myers-Wright RD/APD

Posted on May 11, 07:26 PM in . Comments [2].

Feel like a healthy burger? It’s Friday so I thought I’d post a quick and easy salmon burger. Salmon is loaded with protein and with omega 3 fats, great for protecting against cardiovascular disease, for joint protection and also for improving mood and cognition. So why not have a “feel good” Friday..

Ingredients

  • 4 boneless, skinless salmon fillets -cut into chunks
  • 2 tbsp thai red curry paste
  • Small piece root ginger, grated (thumb-sized)
  • 1 tsp soy sauce
  • Bunch fresh coriander, half leaves picked off, half chopped
  • 1 tsp vegetable oil
  • Lemon wedge to serve
Salad
  • 2 carrots
  • ½ large or 1 small cucumber
  • 2 tbsp white wine vinegar
  • 1 tsp caster sugar

Method

Place the salmon into a food processor,(or you could use a hand blender), with the curry paste, ginger and soy sauce and chopped coriander. Pulse until roughly minced. Tip out the mixture and shape into 4 burgers. Heat the oil in a non stick frying pan, then fry the burgers for 4-5minutes each side, turning until crisp and cooked through.

Meanwhile, using a vegetable peeler, peel some strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then mix through the coriander leaves.Divide the salad between 4 plates.

Serve with the burgers as the filling to a wholegrain roll or with some rice, with lemon wedges on the side. Alternatively, for a low carb meal, just serve the salad and the burger and leave out the bread or rice!

Serves 4 – 290 kcal per serve, 29g protein 7g carbohydrate,17g fat.
(nutritional breakdown does not include rice or bread)

Tags: Burger, Low Carb, Omega 3 Fat, Salmon

About the author

Anne Myers-Wright RD/APD

Anne is a Health Professions Council (HPC) registered dietitian (RD), an Accredited Practicing Dietitian (APD- Australia), a fellow of the Higher Education Academy (FHEA), a member of the British Dietetic Association, The Nutrition Society and of The Dietetics Association of Australia.

Comment

  1. I make something similar for my son but I bake them in a silicone mini muffin tin. Work a treat and you’re not increasing the fat through frying.

  2. Thats a great idea! I have a couple of those trays I bought last year to try out. The only problem is, they are halloween shapes. In fact, the family might like their burgers “ghostie shaped” for a bit of fun so I might give it a go and see what they say!

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