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Homemade Salmon Burger and Sweet Potato Fries

Don’t be intimidated to make your own salmon burgers.  They are much healthier then cheeseburgers, but still kid friendly, inexpensive, and easy, yet fancy enough for company. 

This light, tasty burger proves that salmon can be every bit as satisfying as beef. The trick is to get the texture right. Ground beef will stick together firmly to form a patty, but ground salmon alone can be soft and difficult to work with, and a binder like breadcrumbs and egg the salmon sticks together and has a great flavor!

Use a whole wheat pita sliced in half instead of a hamburger bun.  They are lower in calories and the whole wheat is easier for your body to digest. If you’re craving a high-fat and salty treat like fast food French fries, try this recipe for healthier baked sweet potato fries.  The salmon burger and sweet potato fries and sinfully delicious without all the fat, grease, and  carbs.

Cook Time: 25 Min.  •  Serves: 1  •  Calories: 463 •  Total Fat: 11 grams  •  Protein: 31 grams

 

Baking the Sweet Potato Fries as opposed to cooking them in oil lowers the fat content and makes them a healthy and tasty side dish!  Kids can’t get enough of them either!

INGREDIENTS:

  • 4 oz Salmon Filet, diced
  • 1 Small Whole Wheat Pita
  • 1 Tablespoon Panko Bread Crumbs
  • Juice from half a lemon
  • ½ Teaspoon Dill
  • 1 Egg White
  • 1 Tablespoon Fat Free Tartar Sauce
  • 1 Teaspoon Olive Oil
  • 2 Lettuce Leaves
  • 2 Thick Tomato Slices
  • 2 Thick Red Tomato Slices
  • 1 Medium Sweet Potato, Peeled
  • Salt and Pepper to taste

 

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INSTRUCTIONS:

  1. Preheat the oven to 350F.
  2. Peel the sweet potato and slice it into fries.  Cover a large baking sheet with 3-4 sprays of olive oil.  Place the sweet potato fries on the baking sheet and season lightly with salt and pepper.
  3. Place the fries in the oven and back for about 15-20 minutes, turning once.
  4. Dice the salmon filet and put it into a medium sized mixing bowl.
  5. Add the panko, lemon juice, dill, egg white, a splash of olive oil, and a dash of salt and pepper to the salmon.  Mix until blended and shape into a round patty, but don’t over mix or the fish will dry out!
  6. In a medium sized sauté pan add a drizzle of olive oil over medium heat and let simmer for a moment.  Add the salmon patty to the hot pan and cook for about 4 minutes on each side, or until a brown crust has formed on each side and the patty is cooked all the way through.
  7. Slice the whole wheat pita in half like a hamburger bun and toast it.
  8. Add the salmon patty, lettuce, tomato, onion, and tartar sauce.
  9. Serve the salmon burgers with the sweet potato fries while they’re hot!

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

 

Low Fat  Low Sodium

 

Ingredient Linked To Nutritional Value Cal Fat Carb
PER SERVING: 462.9 11 62
1 Each whole wheat pita Bread, pita, whole wheat, sml, 4″ 74.5 0.8 15.4
4 Ounce-weight salmon Fish, salmon, pink, fillet, raw 144.1 5 0
1 Tablespoon panko Bread Crumbs, panko, original (Ian’s Natural Foods) 17.8 0 3.8
1 Fluid ounce lemon Juice, lemon, fresh 6.8 0.1 2.2
.5 Teaspoon dill Herb, dill weed, dried 1.3 0.1 0.3
1 Teaspoon olive oil Oil, olive, extra virgin 42.1 4.7 0
1 Tablespoon tartar sauce Sauce, tartar, fat free (Free) 12.6 0 2.6
2 Each lettuce Lettuce, green leaf, fresh, outer leaf 7.2 0.1 1.4
2 Piece tomato Tomatoes, red, fresh, year round avg, med slices, 1/4″ 7.2 0.1 1.6
2 Piece red onion Onion, red, fresh, lrg slice, 1/4″ 30.4 0.1 7.1
1 Each sweet potato Sweet Potatoes, dark orange, ckd w/o skin, med 114.8 0.3 26.8
.8 Teaspoon salt Salt, Kosher, coarse 0 0 0
.8 Teaspoon black pepper Spice, pepper, black, dash 4.7 0.1 1.2

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