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!
- 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
- Preheat the oven to 350F.
- 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.
- Place the fries in the oven and back for about 15-20 minutes, turning once.
- Dice the salmon filet and put it into a medium sized mixing bowl.
- 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!
- 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.
- Slice the whole wheat pita in half like a hamburger bun and toast it.
- Add the salmon patty, lettuce, tomato, onion, and tartar sauce.
- Serve the salmon burgers with the sweet potato fries while they’re hot!
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
|Ingredient||Linked To Nutritional Value||Cal||Fat||Carb|
|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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