My Aunt brought this recipe to our family a few years ago and we’ve enjoyed it ever since! It’s a healthy and easy way to get more Omega-3 fatty acids which are essential unsaturated fats you can get from cold water oily fish (such as salmon, sardines, herring, etc), other oily fish (like tuna), some plant sources (certain nuts), eggs, grass-fed beef, lamb, and chicken.
This recipe uses canned salmon and other budget-friendly ingredients. I love making these burgers and freezing half of them so I can pull them out whenever I need a quick meal or need to save some money at the grocery store that week.
The main thing I want to instill is being creative! It’s so easy to get in a rut when you are heating up left-overs, but trying different dipping sauces, breads, burger toppings, etc can lift you out of your nightly rut without making a completely different meal.
1 (14 oz.) can Pink Salmon, drained & flaked
2 T lemon juice
1 ½ T Dijon mustard
½ C sliced scallions or chives
¾ C dry bread crumbs
3 egg whites (or 1 whole egg and 1 egg white)
Combine all and form into 4-8 patties; grill in oil. Serve on toasted whole wheat burger buns with a light drizzle of maple syrup and soy sauce (reduced sodium is best), light mayo, cilantro, and shredded carrot.
Other burger toppings: spinach, water chestnuts, sliced tomato, chives or scallions, grated ginger… be creative!
NUTRITIONAL INFORMATION (8 patties including 1 T maple syrup and a dash of soy sauce):
Calories: 172 Fat: 3g (1g saturated) Fiber: 1g Protein: 14g Sodium: 462mg
This recipe provides about 612 mg of Omega-3 fatty acids; 55% of women’s recommended daily intake and 38% for men!